All About Sore Muscles
Cardio workouts, strength training and the “how-tos” of building a balanced workout routine are all highlighted topics within the field of fitness. But what is a person to do AFTER the workout is complete; those times when you’ve been diligent to workout but are ultimately left with sore muscles? Whether you’re new to fitness or you’ve been moving your body for years, there is the guarantee that you will have moments of muscle tightness. And when those pains arise, how do we deal with them?
Here’s the shortened version of what is happening in your body as muscles are worked:
Muscles are made of strands called fibers. Forces acting on your muscles, whether body weight or with the addition of extra weight, cause these muscle fibers to move, stretch and sometimes tear.
A cardio workout (walking, running, dance classes) may cause muscles to move in ways that are not typical, resulting in the stretching of muscles that have been dormant.
During a strength training workout (weight lifting etc), muscle fibers naturally split which eventually creates the visible increase in muscle mass.
Common reasons for muscle soreness:
1. Too much static stretching pre-workout
Maybe you grew up in a time where stretching before a Physical Education class was the norm and so you continue to stretch your body before you walk, lift weights, or perform another type of movement. While you definitely need to prep muscles for action, be aware that static stretching (moving your body into a position, holding the stretch and counting to 30 or so) is not advisable before a workout. Think about pulling a piece of string from either end. This is how your cold muscles are prior to a workout and any stretching could potentially cause injury as they have not yet become pliable. Save the static stretching for after your workout.
Instead, try dynamic stretches that allow your joints and muscles to move in a similar pattern that you’ll use in your impending fitness routine. Before a walk, stretch by placing your hands on your hips and swinging one foot front and back to loosen your hip joints. Rotating ankles and twisting your torso left to right may also prove helpful. When running you can try to loosen up with high knee lifts or squats that provide movement at the knees. Pre-workout = stretching with movement (1).
2. Lack of stretching post-workout
Most often than not, the focus on flexibility within a workout is the most neglected. Unfortunately, when opting not to stretch after a workout, it only hinders your future vitality and increases the opportunity for injury. Stretching after a workout is the best possible time to help provide your muscles with the extra love they need. At this point, your muscles have warmed up and are ready to be manipulated. Just as pulling a rubber band proves to be an easier task than pulling the opposite ends of a rope, your muscles respond in the same way. This is the time to slow down the body, place extra attention on the areas that may feel tight and to hold your stretches for 30 seconds. Always be sure to stretch every muscle used in the workout.
3. Injury
Pay attention to your body so that you can discern if sore muscles are natural pains from the workout or if they are due to an injury and overworking your body. If pains last for days on end, without lessening, or are located in one specific location then your body is probably stating that you’ve done too much and a rest day is necessary. Typical post-workout muscle soreness will have an onset a day or two after you’ve exercised but shouldn’t last longer than a day. Please be sure to pay attention to your body so you can tell the difference.
4. Dehydration
Avoiding dehydration can be tricky when working out consistently. Factors such as living in a hot climate, consuming a diet high in sodium and not drinking adequate amounts of water during the day can also contribute to the issue. Whatever your reason may be, not having enough water in your body can cause muscle tightness. Consider the fact that exercising causes your body to sweat, which is a release of water, sodium and electrolytes. It needs to be replenished in order to keep your systems functioning and your muscles flexible. Plan to consume half of your body weight in ounces of water on a regular basis. On days when you exercise, ingest greater amounts.
*Some endurance athletes or those performing high-intensity workouts on a consistent basis may experience other factors that contribute to muscle stiffness like glycogen depletion or an imbalance in macronutrient ratio. But if you are a lady (like me) who is looking to maintain strength and stamina, find balance in your fitness routine and generally opt for lower intensity workouts you won’t need to consider these as contributors to muscle stiffness.
What’s next?
For more movement ideas head to our Aspen Wellness Resources or to view a few suggested phone apps visit our Aspen Wellness Recommendations.
References:
Bryant, Cedric X., et al. ACE Group Fitness Instructor Manual: a Guide for Fitness Professionals. American Council on Exercise, 2011.