Buzz
If climbing stairs feels like a challenge the day after an intense workout, should you consider the soreness as a badge of honor for your effort or a warning that you pushed too hard? The reality lies somewhere in the middle. Let’s explore the origins of soreness and how to manage it effectively.
The Nature of Soreness
Contrary to popular belief, the soreness you feel the next day isn’t caused by lactic acid or toxins from exercise. If that were the case, the discomfort would begin during your workout and gradually fade. Instead, this phenomenon is known as delayed-onset muscle soreness (DOMS), as it typically starts hours later and reaches its peak around two days post-exercise.
While the exact mechanism behind DOMS isn’t fully understood, exercise experts agree that soreness is linked to muscle damage and repair. Proteins leak from damaged cells, while fluid and white blood cells flood the area to aid recovery. Over time, the muscle cells heal, new cells form, and contractile proteins are replenished. This intricate process is likely responsible for the soreness we experience.
What Causes It
Nearly any form of intense exercise can lead to soreness, particularly if the activities are unfamiliar. Interestingly, even individuals in excellent physical condition can experience soreness after trying a new sport or activity, while those accustomed to their regular routine might avoid soreness despite highly challenging workouts.
Certain types of exercises are more prone to causing soreness. Eccentric exercises, where muscles contract while lengthening, are particularly notorious. For instance, during a bicep curl, the lowering phase is a prime example of eccentric exercise, as the bicep works to control the weight while extending. Similarly, downhill running or descending stairs can trigger soreness. (Tip: If you’re tackling stadium or skyscraper stairs for the first time, run up but consider taking an elevator down.)
Stretching can also lead to soreness, especially when done intensely. This is likely because extreme stretching damages muscle fibers. Both static and ballistic (bouncing) stretching can cause such damage. For pain-free flexibility improvement, gentle static stretching or dynamic stretching is a safer choice.
When It’s a Good Thing
Soreness is closely linked to muscle growth, repair, and recovery, making it an indicator of positive progress. For gym enthusiasts or those leading an active outdoor lifestyle, experiencing soreness occasionally is completely normal and even expected.
However, constant or extreme soreness is not ideal, and we’ll delve into that shortly.
It’s also perfectly fine to avoid soreness altogether. Building muscle without soreness is possible, and as your body adapts to a workout routine, soreness may diminish. This doesn’t imply that the routine is ineffective.
When It’s a Bad Thing
The downside of DOMS is that it often accompanies a reduction in strength. It’s not just a matter of feeling unmotivated to exercise; sore muscles are physically weaker. This weakness can persist longer than the soreness itself, lasting days or, in severe cases, weeks. Constant soreness can hinder your workout progress, as you may not be able to exert yourself fully.
Since soreness and muscle damage are closely related, severe muscle damage, such as rhabdomyolysis, often presents as extreme soreness. If you wake up unable to move due to intense soreness, notice swollen muscles, or observe brown urine, seek medical attention immediately. Rhabdo can affect athletes who push through excessively long or intense workouts, like 100-mile endurance runs, and ignore warning signs. (It can also occur in athletes who follow overly demanding coaches.) If this sounds alarming, rest assured that a typical gym session won’t put you at risk.
What You Can (and Can’t) Do About It
When soreness strikes, you naturally want relief. Unfortunately, many common remedies don’t provide significant help.
Stretching: Gentle stretching is fine if it feels good, but it won’t alleviate soreness for the rest of the day. Intense stretching offers no additional benefit, and pre- or post-workout stretching doesn’t prevent soreness.
Ice: Ice baths or massages may distract you from the pain, but they don’t reduce soreness.
Compression garments: These can help if worn correctly—snug but not overly tight.
Light exercise: An easy jog might temporarily ease discomfort but won’t speed up recovery.
Massage: It may provide some relief, but the ideal type and timing remain unclear. Use it if it feels good.
Ibuprofen: While it reduces inflammation and soreness in large doses, it also hinders muscle growth, making it a less-than-ideal solution. Low doses are ineffective for pain relief.
Arnica: Whether in pill or gel form, arnica simply doesn’t work. Don’t waste your time.
In most cases, patience is your best option. It’s fine to continue working out, but take it easy. Soreness will fade in a few days if you avoid aggravating it. Prioritize sleep and nutrition, and use the above methods if they provide comfort. While you may have pushed yourself a bit too hard, take pride in knowing you’re building strength.
Image by William Cowper.
