Personal Training Articles:

Should I Get Sore?

People ask us all of the time about muscle soreness. Should you be sore after a workout? Is it a bad sign if you're sore? We've even had people asking us if there were supplements they could take to reduce or prevent muscle soreness. There are no real simple answers to these questions.

First of all, let's distinguish between pain when you are working out, and pain that you feel after a workout. It is normal to feel pain in the muscles when working out. This is what we like to call "good pain." It is a signal from your body that it is in distress, and that's exactly what we want. Your body is telling you that the weight is too heavy, there isn't enough oxygen getting to the muscles, the muscles are running out of energy, etc. That's exactly what is supposed to happen during a hard set. We'd even go so far as to say that if you're not feeling pain in a muscle that you are working, that you probably aren't really working it after all. You probably are just loafing.

Having said all of this, We're not telling you to blindly work through pain, or that all pain in the muscles is good. We humans have instincts about these things, and you should listen to them. If you feel that a particular exercise is hurting the muscles in a bad way, you should stop immediately. Ask a certified personal trainer what is going on. It could be that your form is off a bit, and you are risking an injury. One indicator of abnormal muscle pain is if the pain comes on suddenly. That's almost always bad. Another indicator of abnormal muscle pain is if it is located in one small, specific spot. Normal muscle pain should be more generalized. It should spread throughout the entire muscle.

Notice that everything We've said so far has referred only to the muscles. If you ever feel pain in a joint, ligament or tendon, that is a reason to stop what you are doing immediately. Joint, ligament, and/or tendon pain is ALWAYS a bad sign. Never do any exercise that causes this type of pain. Again, consulting with a fitness professional may solve the problem. Often a simple change in posture, stance, or grip can make all of the difference.

Now let's talk about pain after a workout. Our opinion is you should be a little sore the next day. If we're not a bit sore in the muscles we worked the next day, then we think we went too easy on ourselves. We should have worked harder. But if you're REALLY sore, then you probably did too much. Next time, back off a bit. Meanwhile, there are some things you can do that will help.

Fitness professionals usually refer to normal muscle soreness after a workout as "Delayed Onset Muscle Soreness," or "DOMS." For simple DOMS, over the counter anti-inflammatories like ibuprofen can help, but don't take them too often. A massage can help. Sitting in a tub of hot water can make the muscles feel better. We also recommend some light stretching. By this, we mean static, Yoga-type stretching. WeI would NOT do PNF stretching on a muscle that is sore.

If the pain is severe, it may not be simple DOMS. It may be an injury. Normal DOMS shouldn't last much longer than a couple of days, and should fade away and get better. If you suspect you have an injury rather that DOMS, see your doctor. Meanwhile, while you are waiting for an appointment, you can try the old standby, "R.I.C.E." This stands for Rest, Ice, Compression, and Elevation. This can help minimize soreness until you get in to see your doctor. Be sure to cool the affected area only with ice. The chemical cold packs you buy in the store can actually get too cold, and cause more harm than good. Ice the injured area for 20 minutes, every 3-4 hours, and keep your appointment with your doctor, even if you feel better. It's important to make sure nothing is wrong, so you won't re-injure the area again.