Is it normal to be sore after working out?

So you’ve decided to focus on getting a little healthier and you start an exercise programme. Your first workout goes great, and you’re really proud of yourself. That is, until the next morning when you’re so sore you can barely get out of bed. You ask yourself: “What happened? Did I do something wrong? Did I do too much?”

Don’t let muscle soreness after a workout get you down. Best believe me when I say it happens to most of us, if not everyone. This is one of the reasons why I personally quit gym a few times, until this year where I got back and let’s just say I’m doing pretty well.

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Here’s what you need to know to prevent muscle soreness from derailing your workout programme.

Muscle soreness is a side effect of the stress put on muscles when you exercise. It is commonly called Delayed Onset Muscle Soreness, or Doms, and it is completely normal. Doms usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 2-4 days after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness.

You are most likely to experience delayed muscle soreness after one of the following:

• Starting an exercise or workout programme for the first time.
• Adding a new activity or exercise to your workout.
• Increasing the intensity of an exercise already in your programme (increasing the amount of weight lifted, number of repetitions, or speed).
• Performing the same activity over and over again without a sufficient rest break.

All people are at risk of muscle soreness, even body builders and other professional athletes.

So, are sore muscles a good sign?

The good news is that normal muscle soreness is a sign that you’re getting stronger, and is nothing to be alarmed about. During exercise, you stress your muscles and the fibres begin to break down. As the fibres repair themselves, they become larger and stronger than they were before. This means that your muscles will be better prepared to handle the stress the next time you work out.

What helps sore muscles after a workout?

• The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away.
• A heating pad or warm bath may also help to ease the discomfort temporarily, but ice is a better treatment in the long-run because it actually helps to decrease the swelling and inflammation in your muscles. Rest is extremely important. Taking a soak in a bath with a tablespoon or two of Epsom Salts immediately after exercise has been said to help reduce muscle pain.
• There are also a number of post-exercise recovery drinks on the market. Pop into your chemist and have a look at the variety.

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How long is too long for muscle soreness?

It sounds like muscle soreness is a positive thing, but here’s where it can get a little complicated.

Mild to moderate muscle soreness is common and generally harmless. On the other hand, severe muscle soreness can be damaging and dangerous. It’s important to know the difference between reasonable muscle soreness caused by exercise, and pain due to overuse or muscle injury.

• If the pain you’re experiencing prevents you from carrying out daily activities associated with living or working, then the exercise was too much.
• If the discomfort lasts for more than 72 hours, then the exercise was too much. You should consult a doctor.

When should I be worried about muscle soreness?

If the pain begins during or immediately after the exercise, it is not normal. Pain that occurs during an exercise is a sign that there is a problem with the exercise. This type of pain should be seen as a signal from your body to stop the activity before serious joint or muscle damage occurs. If this happens while you are at the gym, please ask one of the trainers to advise with how you’re working out. They are trained and know best.

Can you prevent muscle soreness after working out?

• Start low and gradually progress.
• Stretching before and after exercise and staying well-hydrated can help you avoid muscle strain.
• But the absolute best way to avoid reaching the stage of unacceptable pain-as well as to prevent onset of Doms, is to start low and go slow.
• Give yourself plenty of time to achieve your goal If you’re thinking about quitting your exercise programme because of muscle soreness, try your best to work through the first few days without getting discouraged. It will get better and your muscles will thank you later.

More about the expert: 

Letshego Zulu is a qualified biokineticist and cofounder of PopUpGym. Follow her on Instagram: @letshego.zulu; Twitter: @letshegom; Facebook: Letshego Zulu 

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