NO PAIN, NO GAIN?

A look at post-workout soreness and if it’s always a good thing

- Amber Bramble

At first it was going so well. You tried that new workout and totally killed it, using muscles you didn’t know you had. The only problem? It’s now the next day and those same muscles are aching big time, but that’s a good thing, right? Or should you be worried? And how exactly do you make it go away? Adala Bolton, personal trainer and founder of ZADI Training, answers your questions!

WHY DO OUR MUSCLES GET SORE AFTER A WORKOUT?

When you experience muscle soreness within six to eight hours after training or the next day, it means you have placed stress on muscles that they’re not accustomed to. This could be due to a new exercise variation or an increased load. The term used to describe this is DOMS, which stands for delayed onset muscle soreness, and it will usually only last for up to 48 hours.

The great news is that this will lead to increased fitness and strength after recovery, making your workout effective.

ARE THERE DIFFERENT KINDS OF MUSCLE SORENESS?

Muscle soreness can be mild and doesn’t last very long after a workout. With delayed onset muscle soreness lasting up to two days, it requires adequate recovery time and good nutrition, plus stretching.

Acute muscle soreness is often caused from a muscle injury. This type is severely painful and may require first aid (with an ice pack and medical attention).