{"id":3145,"date":"2019-08-26T09:05:40","date_gmt":"2019-08-26T09:05:40","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/muscle-soreness-after-workout\/"},"modified":"2025-03-17T18:11:58","modified_gmt":"2025-03-17T18:11:58","slug":"muscle-soreness-after-workout","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/muscle-soreness-after-workout\/","title":{"rendered":"If You Have Muscle Soreness After a Workout, Here\u2019s What to Do"},"content":{"rendered":"\n

Post-workout soreness can be the result of trying a new activity or increasing the overall intensity level of exercise. It\u2019s a message from your body \u2014 one that must be respected, says Gold\u2019s Gym Fitness Expert Robert Reames.<\/p>\n\n\n\n

\u201cIt\u2019s a signal that you\u2019ve used your muscles differently, that you\u2019ve challenged them,\u201d Reames says. \u201cBut it\u2019s important to know what is happening in the tissues when you feel sore.\u201d
\nMuscle soreness after working out means you\u2019re feeling microscopic damage to the muscle fibers, he says. But don\u2019t worry: The tiny tears in the tissues are nothing to be alarmed about. In fact, Reames thinks of them as positive, even necessary.<\/p>\n\n\n\n

\u201cPost-workout soreness is a large part of the mechanism of muscle development,\u201d he says. \u201cThe microscopic damage occurs, and then the muscle\u2019s repair mechanism kicks in, building the muscle back stronger.\u201d<\/p>\n\n\n\n

Pushing yourself without going too far<\/strong><\/p>\n\n\n\n

People new to physical activity might think sore muscles indicate that they did too much, but even regular gym goers can experience soreness after a slight change in their regular fitness routine \u2014 like selecting the next incline level on the treadmill or adding a few more pounds of weight on resistance machines.<\/p>\n\n\n\n

However, if your muscles are so sore that you\u2019re barely able to move, or if you feel pain in other parts of the body, you\u2019ve probably pushed yourself too far.
\n\u201cIf you increase weight while doing squats, you\u2019ll feel sore in your quads, hamstrings and glutes,\u201d Reames says. \u201cBut if you feel a tweak in your knees or hips, or a pain shooting from one of those joints, that\u2019s beyond muscle soreness.\u201d<\/p>\n\n\n\n

Workouts designed to increase strength and endurance should be tackled at a slow, steady pace. Soreness will lessen as you progress, indicating that the muscles are strengthening and ready for the next level of exercise. However, if you notice soreness persisting or pain in your joints, consult with a health care professional before continuing exercise.<\/p>\n\n\n\n

\"Muscle<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Recovery from post workout soreness<\/strong><\/p>\n\n\n\n

For general strength training, Reames recommends a rest period of 36 to 48 hours between workouts that target the same areas. While back-to-back targeted workouts won\u2019t hurt you, giving sore muscles time to repair and strengthen themselves will help improve their performance.<\/p>\n\n\n\n

\u201cIn a long-term fitness plan, you want a rotation of targeted areas and full-body workouts,\u201d he says. \u201cIf you focused on the lower body one day, focus on the upper body the next. If you cycled one day, do something on the treadmill the next.<\/p>\n\n\n\n

\u201cVariety is the goal. With a comprehensive fitness plan, muscles will recover faster, be stronger and perform better.\u201d<\/p>\n\n\n\n

Hydration is another factor. Drinking an adequate amount of water and electrolytes (see our salt tip<\/a>) helps speed up recovery time by removing toxins that can occur in sore or cramped muscles, replenishing your body and lubricating your joints.<\/p>\n\n\n\n

According to the National Athletic Trainers Association<\/a>, these are general recommendations on how to hydrate before and during workouts:<\/p>\n\n\n\n