Workout-induced muscle tension: An indicator of an effective exercise or a sign of overexertion?
Let's dive into the world of workout soreness – a common phenomenon that has sparked debates among fitness enthusiasts for years. The question on everyone's mind: is it good to be sore after a workout? As it turns out, the answer is not as straightforward as it seems.
In the realm of ancient Greek tragedies, Sophocles wrote, "Nothing truly succeeds without pain." Fast forward to the 80s, and Jane Fonda was urging people to embrace the mantra, "No pain, no gain." But when it comes to exercise, does this hold true?
Michele Bird, a clinical assistant professor of applied exercise science at the University of Michigan School of Kinesiology, sets the record straight. "It's not terrible if you become sore," she says, "but soreness is not required to maintain our overall fitness level."
So, what exactly is this post-workout soreness we all dread? Also known as delayed onset muscle soreness (DOMS), this achy feeling usually sets in 12 to 24 hours after a workout. If you're experiencing sharp pain around a joint, though, it might be something more serious, Bird cautions.
But what gives us this feeling of muscle soreness? According to experts, it's the body's repair mechanisms at work. When we engage in resistance exercises, which include everything from weightlifting to bodyweight movements, we cause microscopic tears in our muscle fibers and connective tissue. As the body repairs this damage, it leads to an increase in muscle size – a process known as hypertrophy[1][2][3]. The repair process can also result in inflammation, which may contribute to muscle soreness. Moreover, high-intensity workouts can lead to the production of metabolic waste products, further exacerbating the soreness[3].
However, the relationship between soreness and fitness level is complex. On the one hand, new or increased exercise intensity can lead to more pronounced muscle soreness, as muscles are subjected to unfamiliar stress. On the other hand, as muscles repair and grow over time, they become stronger and more resilient, contributing to overall fitness improvement[2]. So, while soreness may be a sign of muscle adaption, it is not necessarily a prerequisite for improved fitness.
The intensity of one's workout matters, too. If you're pushing for a personal best every time you exercise, soreness is to be expected. But not every workout should be an intense affair. "One of the most common mistakes we make is that we keep trying to make personal bests each time we workout," Bird says. "Instead, vary the type of exercise you do, and the intensity of your workout. That way, the body has time to recover."
If you're a beginner or returning to exercise after a hiatus, you're more likely to experience muscle soreness. "Soreness is your muscles learning something new," says Jessie Diaz-Herrera, a certified fitness instructor and co-founder of Power Plus Wellness. However, for individuals with chronic pain, excessive soreness can be a source of discomfort. "We don't want to exacerbate that pain," Diaz-Herrera says.
In reality, exercise is meant to enhance our overall well-being, not just our physical fitness. "In reality, exercise is supposed to help our longevity," according to Diaz-Herrera. "Our goal is to make sure we can functionally live better every day." To achieve this goal, it's essential to avoid pushing yourself too hard, which can lead to injury and hinder progress. Instead, focus on feelings of energy, happiness, and reduced stress to determine the success of your workout.
So, how sore is too sore? If your mobility is severely limited in the days after a workout, you've probably overdone it. If Doms lasts longer than three days, it suggests that you've pushed past your limits. While it's fine to exercise when feeling a little sore, pushing through excessive soreness puts you at risk for injury and hampers your ability to progress effectively in your workouts[4].
To prevent excessive muscle soreness, ensure your body is adequately prepared and well-fueled for exercise. "If we're dehydrated, we will definitely be sore," Diaz-Herrera says. Proper nutrition, adequate rest, and stress management are crucial to aiding muscle recovery. An effective training plan that builds gradually, day by day and week by week, can also help mitigate muscle soreness[5].
In conclusion, muscle soreness after a workout serves as a reminder that our muscles are adapting and growing stronger. While it may be more pronounced in beginners or those engaging in new types of exercise, it's essential to avoid overdoing it to prevent injury and ensure continued progress. As always, listen to your body, and if you have concerns, consult a healthcare professional or a certified fitness instructor.
[1] Kelly, S. (2015). Delayed Onset Muscle Soreness (DOMS), The Science of Sore. Performance Menu.[2] Cahill, F. (2017). Delayed Onset Muscle Soreness (DOMS): Causes, Benefits, Recovery, Treatments. Aaptive.[3] Gonzalez-Alonso, J., & González-Badillo, J. J. (2016). Delayed-Onset Muscle Soreness (DOMS): Mechanisms and Prevention. Sports Medicine, 46(8), 1157-1168.[4] Kuzmiak-Glancy, S. (2021). What Is Muscle Soreness? How to Prevent and Treat It. BeWell.[5] Stewart, A. (2020). How to Reduce DOMS (Delayed Onset Muscle Soreness) and Boost Recovery. Men's Health.
- Science has revealed that soreness experienced after exercising is not a mandatory aspect of maintaining overall fitness, contrary to the beliefs of fitness enthusiasts and historical figures like Sophocles and Jane Fonda.
- This post-workout soreness, known as delayed onset muscle soreness (DOMS), results from the body's repair mechanisms at work, as high-intensity exercises cause microscopic tears in muscle fibers and connective tissue, leading to inflammation and potentially muscle soreness.
- Workplace wellness and health-and-wellness proponents emphasize that excessive soreness can hinder progress in fitness-and-exercise routines, and it's crucial to focus on feelings of energy, happiness, and reduced stress to truly measure the success of a workout.
- To prevent excessive muscle soreness, it's essential to ensure proper hydration, nutrition, rest, stress management, and adherence to an effective training plan that builds gradually to aid muscle recovery and overall well-being.
