Muscle Soreness: Good or Bad?

You’ve likely heard the phrase “no pain no gain” in a gym or on a workout DVD. You’ve also likely been so sore after a workout you almost installed handicap handrails in your bathroom and vowed never to break another sweat again. In general that soreness goes away after one to three days, just in time for you to go another round with other muscle groups you didn’t know you had. So is “no pain no gain” truly the golden rule of fitness? What’s to gain from your abs being so sore you walk around looking as angry as Kristen Stewart because it hurts to laugh? Read on to learn whether muscle soreness is a good or bad thing!

Why You Get Sore
Because you don’t have a lot of time and my attention span is insanely short, I’m gonna put it straight out there without boring you with trainer science: Muscle damage causes muscle soreness. Think this sounds like a negative thing? Think again! It’s that same muscle damage that sets the stage for muscle recovery and growth. That’s right my friends, I said growth, as in you’re one step closer to your goal! You’ll notice you won’t usually feel sore until 12 to 24 hours after a workout. This is known as delayed onset muscle soreness (DOMS), where your body is simply adapting to the new challenges you’ve put it through. When you push your body to adapt, that’s when change occurs. You want change in your body for results, otherwise if there’s no change you’ll stay the same – I like to point out the obvious sometimes.

If you’re with me this far, you also need to understand that DOMS is very different from any sharp or sudden pain you could potentially feel during exercise (could indicate a strained, torn, or sprained muscle or ligament), or any fatigue due to working out (fatigue is usually a result of pushing your muscles to their max, which is what you hire people like myself for). Normal soreness is most often caused by eccentric exercise, so you may notice you get sore when you run downhill, down stairs, or perform squats and pushups. Too much soreness (i.e.: You’re constantly sore for weeks at a time) can deplete your immune system over time, so please keep in mind your body needs one day of rest, preferably somewhere in the middle of your workout week. For example, try the 3-on, 1-off approach: Workout for three days in a row, take one day off, repeat.

Why You Stop Getting Sore
As I mentioned above, you get sore because your muscles are adapting to the change you’re giving them. Know this: Our bodies are incredibly smart and they adapt quickly, usually within 6 to 8 weeks. If you notice you’ve stopped seeing results, you may have hit a plateau. Simply change up your workout routine. If you’re used to running, start cycling. If you’re used to free weights, use the machines at the gym once a week. Try a boot camp (look below for a good one!), or go to Pilates class. Simple changes in your routine will get you back on the fitness track and you’ll likely notice new muscles are brought to your attention.

On another note, lack of soreness is not necessarily a bad sign. You definitely don’t want to be sore all of the time in order to give your body time to recover, so if you notice you’re sore some days and not at all on others you’re doing fine.  Our connective tissue and immune system become increasingly efficient in dealing with damage, so that’s one reason you’re not hurting like Bobby’s Brown’s retirement plan. Also, structural adaptations take place in your body as you become more fit, which reduce sensations of pain. And here’s the kicker for you women reading this: Women generally experience less soreness than men! Whether this is because men have more muscle tissue or because women handle pain more efficiently is unknown (we can push out babies, what else needs to be said?).

How to Make Soreness Go Away Faster
Hmm...good luck with that. Okay, you can do a few things to help alleviate muscle soreness, but honestly what works for one person may not work for another. Stretching is a key end component to every workout, however it may not prevent you from getting sore. As a general rule of thumb, soreness will go away within one to three days (it can take up to seven however). Marathon runners and athletes often immerse themselves in ice baths and swear by them. Anti-inflammatory creams and gels can help reduce the sensations of pain, so can taking aspirin or ibuprofen. For minor injuries (like strains) you can utilize the RICE method, which is simply rest, ice, compression, and elevation. But for general soreness, my best advice is to go for a walk and get your blood flowing to those sore muscles. The more you sit, the sorer you get! Also, make sure to warm up well before your next workout to give your body ample time to get ready for what you’re about to demand out of it. And lastly, eat well! By well I mean healthfully. When muscles are sore people tend to think they deserve a treat as a reward. Instead, reward yourself with a protein shake and keep movin’!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and
coaching them to push their limits beyond
what they think they
are capable of.