Exercise & Fitness Blog

Are you sore from workout?

Posted on September 20 2013 in Exercise Pain

“My legs feel like bricks are being thrown at them...I cringe from the pain while walking down the stairs…I can’t even raise my arms without wincing” — these are just a few common complaints from individuals who work hard in the gym. Some kinds of exercise pain are normal when you exert effort on a level that your body isn’t used to, and it can come in different intensities and from many causes. Likewise, being sore from workout can be easily remedied as long as it is appropriately assessed and treated quickly.

Common complaints when you’re sore from workout:

  1. Burning Sensations
    This type of ache is unpleasant but tolerable. It comes when you work out and your muscles use energy which in turn, changes the physiologic chemical presence at the muscle. When these byproducts accumulate, they cause a burning sensation. “Feeling the burn” makes your muscles stronger, but if you really want to prevent the pain, you can work out at a low-intensity. If you already are sore from workout, you can rest for a minute or two in between sets.
  2. Delayed Onset Muscle Soreness
    Have you ever tried coming home from the gym, going to sleep and waking up feeling like you’ve been pummeled by a gang of angry kicking mules? It’s probably delayed onset muscle soreness or DOMS. This is the body’s natural adaptive process after an intense exercise session. The good thing about this type of "Ouch! I'm sore” pain from workout is that it leads to doing the same activity with less soreness (or not being sore at all) in the future because your muscles have gotten stronger. A massage, icing and/or gentle stretching can help alleviate the pain within 24-48 hours. Over the counter anti-inflammatory may be used but consult with your physician first.
  3. Muscle Cramps
    People who are sore from workout often have cramps as one of their most common complaints. They can be caused for a variety of reasons like a lack of dietary nutrients, overusing a muscle, dehydration and low blood flow to working muscles. Gently massaging and stretching the muscles can relieve the pain. In order to avoid it, you should eat a well-balanced diet, drink enough water, stretch and get enough rest to keep your muscles functioning well.


Overall, soreness or pain with exercise should not be severe and shouldn't last more than 24 hours.  If it does, see a qualified physical therapist or your medical doctor to have it evaluated.


In Exercise, What You Don't Know CAN Hurt You!

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