No Pain, No Gain? Not So Fast
“No pain, no gain” is a long-standing mantra in the fitness world, suggesting a workout has to leave you writhing in a world of hurt in order to be effective. Social media supports this notion, with tons of TikTok videos showcasing people suffering after exercising—say, wincing to use the toilet after leg day or struggling to put their hair up following an arms routine.
What Does Soreness After Exercise Really Mean?
So when you get sore after a workout, it’s only normal to wonder whether it was even worth your while. “It is a question that comes up a lot in my practice,” physical therapist and strength coach Rena Eleázar, DPT, CSCS, cofounder of Match Fit Performance in New York City, tells SELF.
What is Delayed Onset Muscle Soreness (DOMS)?
There’s a term for the post-exercise aches: Delayed onset muscle soreness, a.k.a. DOMS, Dr. Eleázar explains. As the name suggests, DOMS isn’t something you’ll feel immediately—it typically sets in 12 to 24 hours after a workout and can peak around 24 to 72 hours. So if you feel great walking out of Pilates but wake up the next day with tender glutes and hammies, DOMS is likely at play.
Theories Behind DOMS
As for what causes DOMS, there’s no definitive answer, but there are a number of theories, Teddy Willsey PT, DPT, CSCS, owner of Healthy Baller Physical Therapy in Washington, DC, tells SELF. The most agreed-upon one is that it happens when exercise causes damage or irritation to your muscles, he explains.
When you exercise, you’re actually creating tiny tears in your muscle tissues. You can’t see the effects of this impact—the toll is microscopic—but it’s believed to set off a very real inflammatory process in the body that results in the sensation of soreness, Stephen Ranellone, CSCS, an exercise physiologist at Hospital for Special Surgery, tells SELF.
What Does DOMS Really Mean?
DOMS is a lot more likely to happen with new-to-you exercise, whether that be a novel type of movement, speed, or weight, Dr. Willsey says. “Something as simple as doing a rear foot elevated split squat when you had been doing lunges could create a lot more soreness,” he explains. That’s because when you stretch and load your muscle fibers in different ways than they’re used to, they’re more susceptible to those tiny tears, since they’re not yet accustomed to the challenge you’re putting them through.
Conclusion
Soreness after exercise is a natural and normal part of the process, especially when trying new exercises or pushing yourself outside of your comfort zone. While it may not be the most pleasant feeling, it’s a sign that your body is adapting and changing in response to the demands you’re placing on it. So, instead of focusing on the discomfort, try to focus on the progress you’re making and the benefits you’re experiencing.
FAQs
Q: Is soreness after exercise always a good sign?
A: Not always. While soreness can be a sign of muscle growth and adaptation, it can also be a sign of overtraining or poor form. Listen to your body and adjust your workout accordingly.
Q: How can I reduce soreness after exercise?
A: There are a few ways to reduce soreness, including stretching, foam rolling, and taking regular breaks during exercise. You can also try taking an anti-inflammatory like ibuprofen or using a topical cream like arnica oil.
Q: Will soreness go away on its own?
A: Yes, soreness will typically go away on its own within 72 hours. In the meantime, try to keep moving and stretching to help reduce discomfort and promote recovery.
