If you’ve ever completed a challenging workout, you’re likely familiar with the muscle soreness that follows. These aches can begin a few hours after your workout or even the next day. This condition is medically known as Delayed Onset Muscle Soreness (DOMS). The term “delayed” is used because the soreness typically appears several hours after exercise. The aches that occur within 12 hours after a workout are also a sign that your muscles are adjusting to your fitness routine. While there’s no magic wand to prevent these aches, did you know that making certain adjustments in your lifestyle can positively contribute to your recovery process?

What Causes Post-Workout Muscle Soreness?

According to the American College of Sports Medicine, post-workout muscle soreness signals that you’ve caused damage to your muscle tissue. During physical activities, your muscles stretch and contract to support movement. Prolonged or repetitive physical activities can place excessive strain on your muscles, leading to tissue damage. To repair this damage, your body immediately begins the recovery process. If you pay attention to your diet, activities, and sleep during this recovery phase, your muscles will grow stronger.

The types of exercises most likely to result in DOMS include:

• Strength training
• Running
• Downhill walking
• Step aerobics
• Jumping

Post-workout muscle soreness is particularly common in the following situations:

• When you start exercising more frequently than usual
• When you increase the intensity of your workouts
• When you incorporate high-intensity training into your routine
• When you add new exercises to your daily routine.

The Cause of DOMS

While the exact cause of DOMS (Delayed Onset Muscle Soreness) is not fully understood, experts believe it is due to microscopic tears in muscle fibers that occur during exercise. Over time, your muscles become more resistant to the exercises you perform. In response to these micro-tears, the body uses satellite cells to repair and build additional tissue, which protects the muscles from future damage and aids in muscle growth. If you’re on a diet, it’s crucial to ensure you’re getting enough protein. Additionally, you need to allow your muscles to rest for the recovery process to take place.

While all exercises cause some degree of muscle damage, certain workouts can lead to more significant tears. Particularly, exercise programs that include new or more intense workouts than you’re accustomed to can cause more muscle damage and soreness.

According to the American College of Sports Medicine, muscle soreness typically begins 12 to 24 hours after exercise and tends to peak between 24 to 72 hours later. After this period, you should start to feel the soreness subside. The level of pain you experience during DOMS varies depending on the type, duration, and frequency of the activity. DOMS is typically characterized by the following symptoms:

• Muscles that are tender to the touch
• Pain with a burning sensation when using a specific muscle group
• Discomfort when standing up, sitting down, squatting, or climbing stairs

Sharp pain that occurs immediately after an activity is more likely a sign of an injury, such as a strain or sprain, rather than DOMS. These injuries can result from the stretching or tearing of a muscle, tendon, or ligament. Pain from injuries tends to be more severe than DOMS and may require medical attention. Additionally, soreness that persists for several days after an activity could also indicate an injury, and it’s important to consult a doctor if you experience this.

Is Muscle Soreness After Exercise a Good Thing?

Muscle soreness after exercise can be a good sign, but it’s important to ensure that what you’re experiencing is DOMS (Delayed Onset Muscle Soreness). If you feel a sharp pain immediately after your workout, it could indicate an injury rather than normal soreness. In such cases, it’s advisable to consult a doctor. Additionally, if your discomfort lasts for more than a week, restricts your daily activities, or is accompanied by redness or swelling in the muscles, you should seek medical advice.

What Does It Mean if You Experience DOMS?

When you experience DOMS, it indicates that you’ve worked your muscles intensely. The micro-tears in your muscles from the workout will be repaired, leading to increased muscle mass. Over time, as exercise becomes a routine, you’ll likely notice less muscle soreness because your muscles adapt to the routine. In such cases, you might consider increasing the intensity of your workouts, but it’s always a good idea to consult your trainer before doing so.

Can You Exercise With Muscle Soreness?

Yes, you can exercise with muscle soreness, but it’s important to give your body some rest. Resting, especially during sleep, is when your body does the most effective repair work. However, there are certain exercises you can do even when you’re sore:

• Stretching: Stretching exercises help your muscles to elongate, providing a sense of relief and relaxation in both your body and muscles.
• Cardio: Low-intensity cardio exercises like walking won’t put too much strain on your muscles. While doing cardio, you allow your muscles the time they need to rest and recover. Additionally, cardio can aid in fat loss, which, when combined with muscle building, improves your overall fitness and helps you achieve a leaner appearance.

You can also focus on muscle groups that weren’t worked as hard in your previous workout. Full-body exercises like walking and cycling can promote increased blood flow to your muscles, helping alleviate soreness more quickly. However, be careful not to overstrain your muscles. Research has shown that exercises that increase blood flow can be as effective as massage in relieving muscle soreness.

Avoiding Strenuous Exercise During Muscle Soreness

Engaging in strenuous exercise while experiencing muscle soreness can actually hinder muscle recovery rather than strengthen them. Before exercising with sore muscles, it’s crucial to ensure that you’re dealing with DOMS (Delayed Onset Muscle Soreness) rather than an injury. Exercising without this confirmation could lead to further damage. If you experience any of the following symptoms alongside your soreness, it’s best to take a break from exercise and consult a doctor:

• Increased resting heart rate
• Depression or mood swings
• Persistent muscle and joint pain
• Extreme fatigue
• Declining athletic performance even after rest
• Swelling and bruising accompanying the pain
• Difficulty performing daily activities

Continuing to exercise without allowing your body enough recovery time is known as Overtraining. Overtraining can lead to additional muscle damage and increase the risk of injury. Allowing sufficient time for recovery between workouts is essential for muscle growth and overall health. Signs of overtraining include:

• Exhaustion
• Injuries
• Declining performance
• Loss of appetite
• Weakened immune system

How to Relieve Post-Workout Muscle Soreness?
To relieve post-workout muscle soreness, try cooling down after exercise. Unlike warming up, during cooling down, you gradually reduce your heart rate, allowing your body to return to a resting state. Engage in light walking or use a stationary bike for 5 to 10 minutes. Following that, stretching for another 5 to 10 minutes can help remove lactic acid from your body. Lactic acid buildup during exercise can cause a burning sensation in your muscles. Removing lactic acid can accelerate the recovery process.

If you’re starting a new fitness routine or trying a new type of exercise, it can be beneficial to progress slowly at first. Gradually increasing the intensity and frequency of exercise can help prevent soreness. Additionally, the following 10 tips can help alleviate your post-workout muscle soreness:

Warm up before exercise: Warming up increases blood flow to your muscles and reduces the risk of injury. Light cardio exercises can be an excellent choice for warming up.
Drink plenty of water: Staying hydrated helps loosen joints and transports the nutrients your body needs to support muscle recovery. Additionally, dehydration can trigger cramps.