BEING SORE AFTER WORKING OUT

We’ve all been there. You might have heard in the fitness industry, “No Pain, No Gain”. This saying has been around for years! This is not entirely true. You should not be in pain all the time. We workout because we want to feel better, look better and for perform better. This can’t happen if we are always sore.

What is this soreness we speak of?

It’s also known as DOMS, delayed onset soreness, and it can start right after your workout or even 2-3 days post workout. The theory behind this is that lactic acid builds up in the body causing you this unwanted pain or soreness. We also know this is from the tiny micro tears we are creating in our bodies when we lift heavy weight because we are adding stress to our muscle and connective tissue when we are overloading them.

Should I work out if I’m sore?

The quickest way to recovery, is to keep moving. I like to pedal it out on a stationary bike or stair master if I am in the gym. If I am home, it’s walking.

If I’m sore all the time, what should I do?

Think about rest, nutrition, hydration. In that order. If the same muscle is sore for 4-5 days after your workout, you need to take some time off and decrease the intensity.  You’re doing too much, the tissue can’t handle the amount of stress you’re placing on it all at once. Nutrition is also key, carbohydrates are your best friend here, they replace the glycogen stores in muscle which allows them to heal and recovery. Up your calories too, you need the energy to fuel healing. Drink more water, water helps to not only hydrate and build the muscle but it’s a detoxifier, “flushing” the muscle of the toxins created from the stress and recovery. 

Anything to be careful of?

Being sore and being in pain are two different things. Your muscles may be sore, but you can still move around. There is no sharp, stinging, significantly weakening experiences with soreness, if you feel that, you might have hurt yourself.  Also, soreness will fade as the days go by. If you feel pain, STOP. 

How do you deal with soreness?

Movement is key. I like to do yoga, schedule a stretch therapy appointment, walk more outside with my husband or dog and just keep my body in motion. I’ll also make sure I drink a protein shake before bed, 2:1 ratio of Protein:Carbs, feed my muscle during its optimal recovery time. Lastly, I’ll drink water with electrolytes, especially magnesium, to pull hydration into my muscle. 

Another option you can incorporate if you are scheduling your stretch appointment is to add CBD cream and we can help work out some stress in your shoulders and neck area. Or if you prefer, you can grab a bottle for home here.