You’ve witnessed it (or been the victim of it); the painful waddle you adopt because of your intense workout. What about stairs? Oh, god, not the stairs! You can’t even bend your legs much less all the way down those wretched stairs! Ever wonder why you’re more sore after certain workouts than after others? Or, why does it take two days to really feel the all-encompassing pain? In order to stave off the grueling pain, it’s important t understand what soreness is caused by.
When you exercise, you cause tiny tears in your muscle fibers. These tears cause an inflammatory response and your body goes into healing mode. This mode of healing is what causes the side effect of soreness. So, if you’re super sore, does that mean you had a great workout? Not necessarily. Soreness isn’t your best gauge for a good workout. Sometimes soreness is a sign of a not so good workout.
Muscles are no different than teenagers: they don’t like to work harder than they have to. When they are stressed, they get sore. If you experience a late response (which is known as Delayed Onset Muscle Soreness) it may be due to too heavy strength training or elongated times between the beginning and ending of a circuit.
Minimize the pain with a warm-up and cool-down with static stretches in between. Lactic acid is released in your muscles during your workout; too much lactic acid will essentially ‘freeze’ your muscle. Use a foam roller and stretch bands to counteract the workout.
*Did you know? University of Georgia researchers found that consuming the caffeine equivalent of two cups of coffee an hour before exercise can reduce later soreness by almost 50%! (www.fitnessmagazine.com)
Of course some soreness is to be expected, and isn’t a bad thing, because this causes your body to adapt over time. But if you have to change your daily routine because you just can’t move, that’s a problem.
In the meantime, set up your consultation with us where we’ll discuss the best methods for you to avoid soreness, and build up to your desired body slowly, without injury!