MUSCLE SORENESS 101

How many times have you thought a workout was effective because you were sore? Or was a workout ineffective because you weren’t sore?! It’s a widespread association, but I’m here to tell you – your muscle soreness and workout efficacy have VERY LITTLE to do with each other.

WHAT MUSCLE SORENESS IS

Muscle soreness occurs after exercise and results in swelling, stiffness, and tenderness in the trained muscle.

Muscle soreness drives me INSANE. Like, I feel truly annoyed when I wake up the next morning and feel sore because I know that soreness results in

*Reduced force production – meaning you’re not going to be as strong in your next workout

*Reduced range of motion – meaning you don’t have the capacity for full extension or flexion due to swelling or stiffness

*Disruptions in the neural control of muscular function – meaning you can’t utilize the muscle to its fullest potential.

HOW IT HAPPENS

We get sore when we use our muscles in a way they’re not used to. The repeated eccentric (stretch) contractions are primarily why. The lengthening of a muscle in a way you’re not used to is what ends up stiff, swollen, and tender.

Other theories of why muscle soreness happens include:

*Lactic acid

*Muscle spasm

*Inflammation

*Connective tissue & muscle damage

*Enzyme efflux

Source: https://pubmed.ncbi.nlm.nih.gov/32150878/

WHEN IT HAPPENS

You can start to feel sore in as little as 8 hours after a workout, and it generally peaks around 24 to 48 hours. Most people find soreness is at its worst two days after the culprit session and can last as long as FIVE DAYS post-workout. That’s FIVE DAYS where you have the potential to maximize a workout but forego efficiency whether you want to or not because of the inevitable reduced force production, range of motion, and control.

Source: https://pubmed.ncbi.nlm.nih.gov/3371343/

CAN YOU PREVENT SORENESS?

Yes and no.

Yes, you can prevent the EXTENT of soreness by progressing strategically and implementing a deload week to the beginning of your strength training protocol.

No, you can’t prevent soreness if you’re training in new and different ways – which almost everyone needs to stay engaged and excited with their protocol.

The good news is you can train while sore IF you’re able to move safely. If your soreness is debilitating (think you can’t sit down without wincing) or tender to the touch, it’s probably best to rest or do a form of low-impact NEAT.