Feeling sore?

Feeling sore after a workout is common, but it is important to remember that it is not always an indicator of a great workout.

Why do you feel sore?

 If you are just starting a fitness routine you will likely experience some soreness because your body is adapting to the new demands.

Even if you have been strength training for years, when you increase the weights that you use for an exercise, introduce a new movement pattern, or emphasize the eccentric or lengthening of the muscle, you may also experience muscle soreness.

Why? When we strength train, we create microtears in our muscle fibers. The body responds to these microtears with an inflammatory process to repair the damaged tissue. This is a normal and necessary part of muscle adaptation and growth.

What if you are not sore?

It does not mean that the workout was not productive! You do not necessarily want to feel sore after every workout. Ideally, you will find the appropriate intensity to elicit progress and also leave you feeling good and looking forward to your next workout. Consistency is the most important factor when you want to make positive changes to your health.

How do you minimize soreness?

There are things that you can do to reduce or minimize soreness, starting with incorporating a proper warm-up and cool-down. These are included in our workouts on Move 365.

Be sure to hydrate before, during, and after your workout. Dehydration can lead to

muscle cramps and soreness. It is best to incorporate electrolytes such as sodium, potassium, and magnesium; they play crucial roles in muscle function and recovery. My favorite electrolytes are LMNT and Redmond ReLyte.

When you are progressing your program, be sure to gradually increase the intensity and duration of workouts to allow your muscles to adapt slowly, potentially reducing soreness.

Proper recovery time is also crucial to allow time for muscles to repair between workouts. Remember, the change happens after the workout when the body is rebuilding and repairing.

If you prefer to workout every day, choose a split that allows your body to recover in between. An example would be alternating upper-body-focused workouts with lower-body-focused workouts. And incorporate active rest days that include walking, hiking, a bike ride, or core and mobility work.

Foam rolling, stretching, and massage can also help alleviate soreness by increasing blood flow to the affected muscles.

Remember, some level of soreness is normal and a sign that your muscles are adapting and getting stronger. However, severe pain or soreness that persists for an extended period may indicate an injury and should be evaluated by a healthcare professional.

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