We all know that feeling of satisfaction after a tough workout, but what about when the burn lasts longer than expected? Delayed onset muscle soreness (DOMS) is totally normal after a strenuous workout, and usually lasts for about 3-5 days. But how do you know if your muscles are just adapting to a new activity or if it’s something more serious?
This blog post covers everything you need to know to determine if your muscle soreness is normal or if it’s something more serious.
Are sore muscles a good sign?
If you’re experiencing muscle soreness, you might be wondering if it’s a good sign or not. Well, let’s break it down. DOMS occurs when microscopic tears develop in your muscle fibres, usually 24-48 hours after exercise. This type of soreness is a sign that your body is adapting to a new level of physical activity or a personal record, and is generally not a cause for concern. In fact, you can continue with your regular routine during this time, as long as your soreness isn’t accompanied by other symptoms.
“But doesn’t more soreness equal more gains?”
Sorry to disappoint, but that’s not necessarily the case! While feeling sore can indicate that your muscles are adapting to new challenges, it doesn’t necessarily mean you’ll see more gains. So, don’t stress if you’re not feeling sore after a workout – it doesn’t mean you slacked off or you didn’t have an effective workout! Just keep pushing yourself, listen to your body, and enjoy the process. Progress takes time, but you’ll get there!
How do you know if muscle soreness is bad?
If you’re feeling some soreness after your routine or activity, that’s great! It means your muscles are adapting to your routine. However, if you’re noticing swelling, heat, redness, or bruising in addition to your muscle soreness, it could be a sign of an injury.
If you’re struggling to complete daily tasks, or doing so is unusually painful, this is not a good sign! The muscle soreness that occurs naturally after strenuous activity shouldn’t prevent you from accomplishing your typical daily tasks or other activities that you enjoy. Pain that lasts longer than a couple of days, or worsens, is another cause for concern.
Signs that you may have sustained an injury:
- Swelling, redness, or bruising around the affected area
- Limited range of motion
- Pain that gets worse with activity or movement
- Sharp/shooting pain
- Numbness or tingling
Don’t ignore the pain! It could lead to further damage or a longer recovery time. Take care of your body and contact us if the pain persists.
Muscle soreness vs muscle pain
Muscle soreness and muscle pain are often used interchangeably, but they are actually two different sensations.
Muscle soreness
Muscle soreness, also known as DOMS, is a common result of exercise and is
caused by microscopic tears in the muscle fibres. This type of soreness usually
occurs 24-48 hours after exercise and gradually subsides as your muscles
adapt to new activities.
Muscle pain
On the other hand, muscle pain is usually a sign of an injury or overuse. It can be a dull ache, sharp or shooting pain, or a burning sensation. Unlike muscle
soreness, which goes away on its own, muscle pain may persist or worsen over time.
So next time you’re feeling sore after a tough workout, remember that it’s normal and a sign that your muscles are adapting. But if you experience muscle pain or any other signs of an injury, give yourself time to rest and recover. Your body will thank you for it!
How long is too long to be sore?
DOMS typically lasts for 3-5 days and gradually subsides as your muscles adapt to the new activity. But if your soreness sticks around for more than a week, it’s a good idea to take a break from your workout routine and seek professional help if necessary. Overtraining can make muscle soreness last even longer and up your chances of getting hurt. So listen to your body and give yourself enough recovery time between workouts.
Are you still feeling pain after a week? Book an appointment with us today and we’ll get you back on your feet in no time.
Should I skip a workout if I’m sore?
A common question people ask is whether they should skip a workout if they’re feeling sore. The answer isn’t always straightforward, but in general, it’s okay to exercise with mild to moderate soreness. In fact, light exercise can help alleviate soreness by increasing blood flow to the affected muscles.
However, if you are experiencing severe pain like a limited range of motion or difficulties completing daily tasks, it’s best to rest and allow your muscles to recover. Pushing through can lead to further damage or injury, which could set you back in your fitness goals.
If you’re unsure whether or not to skip your workout, ask yourself the following questions:
- Feel like you’re running on empty? Extreme fatigue could be a sign that you’ve been pushing yourself too hard.
- Are you finding it harder to lift the same weights as before? When you overtrain, you push your body beyond its limits and don’t allow it to properly recover, leading to a decrease in performance.
- Feeling like you’re always sick? When you overtrain, you weaken your immune system, making you more susceptible to illnesses.
- Can’t seem to get a good night’s sleep? Overtraining can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep through the night.
- Have you noticed changes in your mood? Pushing yourself too hard can take a toll on your mental health, causing mood changes such as irritability, anxiety, and depression.
Always listen to your body and take a break from your routine if you’re experiencing any of the above symptoms. Remember, recovery is just as important as exercise when it comes to achieving your fitness goals.
The dangers of overtraining and how it can lead to injury
Overtraining occurs when you exercise too frequently or intensely without allowing your body enough time to recover. Over time, it can increase your risk of injury.
Some common types of overuse injuries include:
- Tendinitis
- Neck and back pain
- Soft-tissue injuries
- Rotator cuff injuries
- Muscle strains
- Stress fractures
- Joint pain
- Foot or ankle injuries
To avoid overtraining and reduce your risk of injury, it’s important to listen to your body and give yourself enough time to recover between workouts and activities. This may involve taking a break from golf or weightlifting, or even alternating between different types of exercises, such as swimming, to avoid overusing the same muscles.
How to manage post-workout soreness
Feeling sore after a workout is totally normal, but you can reduce the severity and duration of muscle soreness with these tips:
- Warm up properly before your workout or activity to increase blood flow to your muscles and reduce the risk of injury.
- Stretch after your workout to improve your flexibility and reduce muscle tension.
- Gradually increase the intensity and duration of your workouts to allow your body time to adapt.
- Stay hydrated and eat a balanced diet to provide your body with the proper nutrients it needs for optimal performance and recovery.
- Consider using a massage gun, foam rollers, massage therapy, sports physiotherapy, or other forms of self-care to alleviate muscle soreness and tension.