Why are your muscles sore after a workout?

According to reports, about 90% of people quit working out within 3 months of joining the gym. This is largely due to the muscle soreness and pain the body has to go through after a workout session.

However, the interesting bit is that people who are used to hitting the gym also end up with sore muscles. 

If you are wondering why your muscles are sore after a workout then you have landed on the right page. Here, we’ll talk about sore muscles with some tips on how to get relief.

Let’s get started:

What is Muscle Soreness?

Some people love sore muscles after a workout. They look at the pain as a reward, however, most of us would like to live without muscle soreness. 

Muscle soreness is typically a consequence of hard exercise. When your body goes through something it hasn’t experienced before, it reacts in different ways. This is why muscle soreness is common not only after a workout but other physical tasks as well, such as climbing stairs or performing heavy tasks at work. 

It happens due to the accumulation of lactic acid in the muscles. Lactic acid causes muscle irritation and results in soreness and discomfort. However, it does not remain in the muscles for a long period of time. In fact, most studies show that lactic acid is removed within hours of exercise. So why do you feel pain days after you workout? Here’s why:

Why Do I Feel Pain After a Few Days of Exercise?

In most cases, you will not get sore muscles right after a workout session. the aching, burning feeling begins to appear hours or days after exercise. 

Muscle soreness you feel a day or two after exercise is known as DOMS, shortened for delayed onset muscle soreness. 

We experience this pain due to diffuse microscopic injuries to the muscles. These injuries cause inflammation that results in even more pain.

Here are a few factors that affect muscle soreness:

• How often you train: “In the early stages of training—or if you’re not used to doing something regularly—muscle soreness will be worse than if you do an activity regularly, because your muscles aren’t used to the activity,” says Brad Schoenfeld, assistant professor of exercise science and director of the Human Performance Lab at CUNY Lehman College.
• The type of workout you’re doing: Eccentric movements are said to be responsible for muscle soreness. A 1995 paper published in the British Journal of Sports Medicine said, “eccentric muscle activation is the controlled lengthening of the muscle under tension.” It refers to the ‘lowering down’ part of your workout routine like bicep curls or leg lifts. This is why you’re more likely to get sore muscles when you hike down a steep hill compared to when you climb up the same hill. 
• Your hormone levels: Estrogen protects your muscles against soreness which is why women, who have more estrogen than men, typically experience less pain and soreness than men. 

How Can I Reduce the Pain?

Active recovery is the best solution. Sitting on a couch and doing nothing will not give you good results. Most people think resting is the best way to get rid of sore muscles when it’s actually the opposite. 

Yoga, walking, swimming, or cycling can be very helpful in repairing tissue and alleviating soreness.

Tricks such as foam rolling and postworkout massage may also do the trick. Other than this, make sure to stay hydrated and ice sore muscles if the pain is unbearable. 

Most experts suggest to stay away from painkillers and to use natural methods such as cardio and warming up to get rid of sore muscles.

It can take a day or two for the muscles to feel better depending on how sore they are.

Is Muscle Soreness a Bad Thing?

Technically speaking, it is not. 

Dr. Michael Jonesco, a sports medicine physician, says, “It isn’t an indication that you’ve done something wrong. It indicates you’ve stretched your body to the point that you’ve caused some muscle changes.”

However, contrary to popular belief, being sore does not mean your muscles are growing. More soreness does not necessarily equals faster results. It also does not indicate that a specific workout is giving you the desired results.

Should I Stop Working Out if My Muscles are Sore?

According to this study, training a sore muscle does not slow the recovery process or cause damage. Hence, it is considered safe to workout even if you have sore muscles but it may be wiser to change your routine based on how sore muscles are.

However, if you’re sore to a point when you cannot move your muscles then it is best to avoid working out until you have healed. This may be a sign of rhabdomyolysis, a muscle injury that can lead to long-term injuries if proper care is not given.

Heavy workouts can cause cell death resulting in the release of toxins into the bloodstream. This can cause muscle immobility due to pain and swelling accompanied by a release of myoglobin. It reaches your kidney and causes your pee to appear reddish.

It is best to consult a doctor if you see such signs.

You can come back to the gym once you feel you are ready to hit the weights. 

Is It Possible to Avoid Muscle Soreness?

There is no way to avoid muscle soreness and anyone can get them, sometimes without heavy workouts. Even fitness trainers and bodybuilders get sore muscles.

Since muscle soreness is typically not a bad thing, there is no need to worry about it. 

Your body will eventually get used to the physical strain you put it through and your muscles will be strong enough to handle the burden. In time, you will stop having sore muscles until you push the boundaries or try new routines.