Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.
Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post workout stretching and mobility.
I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett, the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.
Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.
We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!
TABLE OF CONTENTS
- What are sore muscles?
- How do muscles get sore?
- Myths about sore muscles
- How to get rid of sore muscles fast
What are sore muscles?
Sore muscles as a result of exercise, occur due to delayed-onset muscle soreness (or DOMS), which begins hours afterward and peaks (on average) around one to two days.
Generally, exercise scientists agree that people who experience muscle soreness are doing so as a result of muscle damage and rebuilding. Proteins exit the injured cells while fluid and white blood cells rush to rebuild.
Over time, muscle cells are repaired and new cells are developed – all being injected with contractile proteins. Some or all of this process may be inexorably linked with muscle soreness.
How do muscles get sore?
There’s many fitness experts that I’ve encountered who preach they do not experience muscle soreness, and contrary to that many still do.
I’m of the belief that ‘newer lifters’ or those ‘new to exercise’ will experience soreness more dramatically when compared to those that have been working out for several years.
Now if you’re reading this and thinking “c’mon Adam, I’m going to experience muscle soreness more because I’m new to exercise?!?”, I get it you!
Here’s the upside, it’s because there’s SO much growth for you to do! Personally having been training for several years, I still notice sore muscles when working out muscle groups that I don’t normally, such as doing a day of just shoulder raises and presses (bodybuilding style) – I’ll feel the DOMs for sure.
However, if I do a heavy deadlift workout, generally I’ll avoid DOMs due to my recovery regimen (which I’ll share below) and because its an exercise I perform often.
Those that have been exercising for several years, and of course not including those that use steroids or other recovery substances, are close to/approaching their genetic potential in terms of muscle mass.