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Muscle Soreness= Is It Normal?

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Have you ever said: “Why am I still sore?! I worked out days ago”

Let’s take a look into what extended soreness means.

Delayed Onset Muscle Soreness (DOMS) is a muscle soreness resulting from a workout that takes 1-2 days to hit you, and lasts from 1-3 days. It causes soreness, swelling, stiffness, tenderness, and reduced strength.

So who gets it and why?

DOMS is a natural phenomena and actually occurs in both the elite athletes and the novice gym-goer.

It’s believed to occur during eccentric exercises (muscle lengthening) such as plyometrics (explosive movements like jumping), running downhill, strength training and even uphill walking.

Its most prevalent when trying new exercises or being off exercise for a period of time and jumping back in. This means if you’re new to working out or just coming back from a long lay-off, then you’re more likely to experience this type of soreness.

Can you prevent it?

Warming up will help prevent the onset of DOMS, as will progressing slowly towards your goals. One of the worst things somebody can do with training is just jump right into it, especially when it’s intense exercise.

If you’re thinking of just jumping right into Crossfit, I’m talking to you! injured emoji

Can I just lie on the couch when I have DOMS?

Although just resting on the couch and laying-low might seem like a good idea, it’s actually best to keep moving. Doing some light exercise the next day will reduce some symptoms of the soreness. And though you wont be setting any PR’s during this time, your body will still appreciate it.

Here’s some additional help: ice (immediately), rest (from intense work), ibuprofen (for swelling & pain), massage, stretching, light exercise the following day, a sauna or a hot bath.

What if it lasts longer?

DOMS shouldn’t prevent you from daily activities. If the soreness lasts more than a few days, there could be actual damage to the area.

Are you somebody that just doesn’t get sore?

Some research shows that 1/3 of individuals don’t get sore from working out, but will still get the benefits of muscle growth, strength, muscular endurance, etc.

Train hard, train smart and if you have any questions, lemme hear’em.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before