There are three types of muscle soreness. While we often measure soreness as an indicator of a good workout, this is not always the case.
Delayed-onset muscle soreness (DOMS). DOMS is that soreness that suddenly appears in the muscle 24-72 hours after exercise—usually a novel exercise with a great eccentric component. It is an immune system response. It is the body’s natural response to muscle damage. It subsides over time and actually produces a protective response in the muscle (i.e., “repeated bout effect”). The best treatment? More of the same in the next workout. Non-steroidal anti-inflammatory drugs (e.g., ibuprofen) may actually impede muscle growth by blocking part of the arachidonic acid cascade, thus inhibiting inflammation and limiting the muscle resynthesis (i.e., muscle growth and repair). So, their use in treating muscle soreness should be limited.
Post-exercise soreness. Post-exercise soreness is most associated with the metabolites (e.g., lactate or “lactic acid”) produced during strenuous exercise. This is that “burn” one feels after a workout. Lactate is rather quickly oxidized or removed from the blood, so such soreness should be rather short-lived. The rate of lactate removal will depend on training, but, generally, a low intensity (30-40% of maximum) cooldown will facilitate clearance. Usually, this soreness has subsided within an hour or so post-exercise.
Prolonged muscle soreness. Soreness that lasts for several days post-exercise is indicative of poor recovery strategies—and, possibly, over-reaching or over-training. The exerciser needs to allow for adequate rest between workouts—time for the muscle adaptations to occur. Chronic soreness may suggest the need for more rest or lower-intensity active recovery. Prolonged soreness may also result from dehydration and/or poor nutrition. Active muscle needs adequate hydration and plenty of carbohydrates and protein to aid recovery. Consider adjusting the training volume (you may be exceeding your maximal recoverable volume) or your training frequency. Add more carbohydrates—especially “premium” carbohydrates—around training time. Eat more vegetables and emphasize fruits, such as bananas, blueberries, apples, kiwi, watermelon, and avocado, which provide a variety of recovery benefits.
It is not always good to be sore, but it is not always bad, either. Know your soreness and treat is accordingly. Push hard, but always manage your recovery wisely.
Be your best today; be better tomorrow.
Carpe momento!