Whether you’re new to the fitness world or a seasoned athlete, muscle soreness is a common part of the physical exertion journey. That tenderness you feel, often known as “Delayed Onset Muscle Soreness” (DOMS), can occur after any type of strenuous exercise, particularly if you’ve just started a new workout regime or ramped up your training intensity.

While you might think these aches and pains are just a natural part of physical fitness, they don’t have to impede your progress. There are several ways to alleviate muscle soreness, especially when the discomfort stems from an intense workout. However, it’s crucial to ensure the soreness is managed correctly.

Renowned pharmaceutical scientist Dr. Mayor Boss, Ph.D. in Pharmaceutical Sciences, explains why post-workout muscle soreness happens, how to treat it, and how to prevent it long-term.

What is Post-Workout Muscle Soreness?

If you’ve spent some time in the fitness world, you might have experienced, or at least been warned about, post-workout muscle soreness. This discomfort emerges as a result of microscopic damage to muscle fibers during exercise, especially those exercises that involve eccentric contractions or unfamiliar movements.

The signs of post-workout muscle soreness usually include:

Tenderness
Swelling
Stiffness
Temporary loss of strength
Pain when touching the muscles
Temporary reduction in the range of motion

The pain and discomfort typically develop a day after the workout and may peak between 24 to 72 hours post-exercise.

Why does Post-Workout Muscle Soreness Happen?

Post-workout muscle soreness arises from the microtrauma to muscle fibers during exercise. While an essential part of strength training relies on this process, there are other factors contributing to it. Essentially, it’s the body’s response to this inflammation and the subsequent repair process that causes the pain and stiffness associated with DOMS.

Therefore, the root cause of post-workout muscle soreness is twofold:

Microtrauma to muscle fibers.
The body’s inflammatory response to this damage.

In addition, insufficient recovery time, excessive exercise volume and intensity, and doing unfamiliar activities can also increase your risk of experiencing muscle soreness.

“The degree of soreness varies significantly. Sometimes, it’s a minor discomfort, but in other cases, it can be severe enough to interfere with regular activities,” says Dr. Boss. “But, understanding its root cause is the first step towards managing it.”

How to Treat Post-Workout Muscle Soreness

If you’re experiencing some discomfort after an intense workout, here are six ways you can ease post-workout muscle soreness:

Apply a Cold Compress

Applying cold to the sore muscles can help relieve the pain and reduce inflammation. You can use a bag of frozen peas or a cold pack for about 15-20 minutes at a time. This method can be repeated several times a day.

Keep Hydrated and Maintain a Balanced Diet

Proper hydration and nutrition play a crucial role in muscle recovery. Water significantly helps transport nutrients to your muscles and remove waste products. A balanced diet, rich in proteins, can provide the necessary building blocks for muscle repair.

Avoid Overworking the Muscles

Listen to your body! No matter how committed you are to your fitness goals, it’s essential to give your muscles the time they need to recover. It might be tempting to push through the pain, but overworking can lead to more severe injuries.

Wear Comfortable and Supportive Clothing

When you’re recovering from an intense workout, opt for loose, comfortable clothing that doesn’t restrict your movement. Compression garments may also help by promoting blood flow and reducing inflammation.

Use Topical Treatments

Topical treatments like gels or creams containing menthol or arnica can be beneficial. These products can reduce inflammation and provide a soothing effect, reducing pain and discomfort.

Rest and Recover

Taking a break from intense workouts is necessary when experiencing DOMS. While active recovery, like light cardio, can be beneficial, it’s crucial to avoid overexertion until the muscle soreness has improved. Continued stress on sore muscles can worsen your condition and delay the healing process.

How to Prevent Post-Workout Muscle Soreness in the Future

While some degree of muscle soreness is unavoidable after intense workouts, there are strategies you can implement to minimize its severity and ensure it doesn’t interfere with your fitness journey.

Gradually Increase Your Workout Intensity

Ramping up your workout intensity gradually is crucial. This allows your body to adapt to the new physical stress, reducing the chance of severe muscle soreness.

Warm Up Properly Before Exercise

A proper warm-up prepares your body for the workout ahead, reducing the chance of muscle soreness. This includes light aerobic activities and dynamic stretching exercises.

Cool Down After Your Workout

A cool-down session after working out helps gradually reduce your heart rate and allows for a gentle transition from exercise back to a state of rest. This process also includes static stretching, which can improve flexibility and decrease muscle tension.

Stay Hydrated and Eat a Balanced Diet

Proper nutrition and hydration are essential for muscle recovery. This includes consuming enough protein, which aids in muscle repair, and drinking enough water to support metabolic processes.

Get Plenty of Rest

Rest is just as important as the workout itself. Adequate sleep and rest days allow your body to recover and repair itself, reducing the severity of muscle soreness.

Use Proper Form and Technique

Using the correct form during workouts is critical. This not only maximizes the exercise’s effectiveness but also prevents unnecessary strain and reduces the risk of injury.

Dr. Boss recommends these preventative measures to ensure that your fitness journey is as comfortable and effective as possible.

Managing Post-Workout Muscle Soreness Over the Long Haul

Over time, as your body becomes accustomed to the specific demands of your workout, the severity and frequency of post-workout muscle soreness should decrease. This is due to a phenomenon known as the “repeated bout effect.”

However, when you do experience muscle soreness, it’s essential to manage it correctly to prevent it from interfering with your fitness journey. In most cases, DOMS improves after a few days of rest and recovery, but if the pain persists, it may be time to seek medical advice.

When to See a Doctor

While post-workout muscle soreness can generally be managed at home, it’s essential to monitor the situation for any worsening symptoms. If your muscle soreness doesn’t improve with home care, or you experience severe pain, swelling, or weakness, it’s important to seek medical advice. A healthcare provider can provide a proper diagnosis and recommend the right treatment, which may include physical therapy or medication if necessary.