People in Richmond Hill, GA, often find they have some aches and pains the day after a tough workout and wonder whether they’re always going to be sore. The answer is far more complicated than just a yes or no. It all depends on how severe the pain is and how much you’ve pushed yourself. If you’re feeling sore after a workout, or the next day, it means you’re challenging your body and that can be a good thing. However, if you can barely make it up the stairs and cringe every time you stand up or sit down, it might be another matter entirely.
A little ouchy isn’t bad, but it shouldn’t be debilitating.
When you’re following a workout program that’s continually challenging you and working toward progress, you’re going to be sore. It’s completely normal. It’s also a sign that you’re doing well. However, a little fatigue or soreness is quite different from the type of soreness that makes you cringe every time you have to move. That type of soreness doesn’t go away in a day and it actually might be overdoing it and doing more harm than good.
Delayed Onset Muscle Soreness—DOMS—is the cause of some soreness.
Think about your workout. Did you add more reps, more weight or workout longer than normal? Are you just starting a workout program? You’ll feel it after working out and often into the next day, but it will be just an “OW” or two and won’t slow you down. In fact, it should be better if you wait a day. That soreness comes from the process of building muscles, where there are micro-tears in the muscle tissue that require time for the healing process. This is known as DOMS—It comes from inflammation that heightens the sensation of pain. It sets in 24 to 72 hours after exercise.
What if just moving a little—or even thinking about moving—is unbearable?
You may have an injury, so pushing ahead isn’t recommended. Not all pain is good or indicates improvement. DOMS lasts anywhere from 12- to 72 hours, but normally starts from 12 to 24 hours after a tough workout, peaks at 48 hours and subsides after 72 hours. If pain continues to get more intense after that 48 hour period, you may have an injury. After three days, there should be a significant difference in the pain level and type of pain. If there isn’t, it may be time to go to the doctor to see if you’re facing an injury.
- One way to ease the pain of DOMS is to improve circulation. Laying down actually makes it take longer to get better. Take a walk or do light exercise. Stretching, foam rolling, heat and compression help.
- If you feel intense pain even when not moving or recovery techniques aren’t working, it’s not good pain. It can be an indication of an injury.
- There’s a difference between good pain and unbearable or bad pain. If your calves remind you that you worked out hard the day before, that’s good. It means you’re pushing your body. If they hurt so bad you can’t sleep at night and feel intense pain for days, that’s bad. It’s probably an injury.
- Localized redness and swelling are also signs that you may have an injury. The area will be tender to the touch and you’ll feel a burning sensation. Some pain is good and to be expected. Too much is an indication of a problem.
For more information, contact us today at Studio Fit Richmond Hill