Exercise and Muscle Soreness

Should you be sore after exercise? It’s true that pain is our body’s way of warning us, however that doesn’t mean that every ache should send us packing our gym bag. Some degree of muscle soreness during and after exercise (up to 48 hours) is normal and should be expected. Strength training frequently does leave muscles more sore the day after. This is called delayed onset muscle soreness, also known as DOMS. DOMS is worst the first few weeks of starting a new strength training program. Though as your muscles adjust and get stronger this soreness diminishes.

To reduce the discomfort associated with DOMS, try some gentle stretches after the workout and for the days following. Ice packs can reduce the pain as well. In the beginning of a physical therapy program I might have my client do harder exercises every other day with easier ones in between. For exercise in general, build your program alternating what areas you work in. For instance, back one day, next day legs, next day core. That way you allow the areas to have relative rest. Also if you push through too much soreness, you could run the risk of injury.

When is DOMS something else, say a muscle strain or joint sprain? When pain is localized and causes swelling these are warning signs of injury. Also if DOMS lingers for more than a few days, be sure to scale back your exercise. You probably did too much and pushing through that might not be a good idea. The worst thing to do is do too much so that you can’t keep regularly exercising. Push yourself to be stronger and more fit, but be mindful when you notice a few warning signs of injury. Take care of yourself and if something doesn’t feel right, seek medical attention.