So you’ve just smashed your body in the gym, maybe your training for Hyrox and now you’ve developed muscles soreness? You may be struggling to walk normally, and questioning if exercise is a good thing? You maybe asking yourself is this normal? We have always be told “going to the gym was a GOOD thing”? So what causes this muscles soreness and what can be done?
Sore Muscles 101.
Firstly this is a completely NORMAL and a COMMON side effect of training to have sore muscles. For the purpose of this article I am going to assume you have not injured yourself. Any pain or muscle soreness lasting longer than 3-4 days should be fully investigated by a professional. The Glen Iris Osteopath are here to help our local community if this is the case.
Sore Muscles and DOMS
That post-workout soreness you feel is called DOMS — Delayed Onset Muscle Soreness. It usually shows up 24–48 hours after exercise and can last a few days. Basically, when you work out, you create tiny tears in your muscles, which leads to a bit of inflammation — and that’s totally normal. It’s actually part of how your muscles grow stronger.
But being really sore doesn’t always mean you had a great workout.
If you’re so sore that you can’t do your usual daily tasks or skip the gym for the rest of the week, it might be a sign that your training plan needs adjusting.
Here are 4 things to avoid when you have sore muscles and tightness.
Tip 1: Avoiding All Movement! This is NOT a Good Idea.
Yes it may be more comfortable to sit on the couch and watch Netflix as you hope the pain eases. But your body needs to MOVE. Gary Grey of the Grey Institute in the USA often says “Motion is lotion”. Light movement will seem tough at the start, but as you get moving the soreness should start to ease and feel better. Good blood flow to your sore muscles, lubrication of the joints, endorphins in your brain all the good things the gym promised is now delivering! Gentle light activity. A low intensity ride, walk or swim are all great idea’s
Tip 2: Avoiding an Exercise.
Constantly changing your gym routine because you want to try and avoid muscles soreness is not advisable. Your body needs time to adapt to the new movement patterns and load. Once this happens the soreness you feel will reduce as your body becomes a custom to your routine. Avoiding exercises due to soreness doesn’t allow this conditioning to occur. Give it a few weeks, I promise the extreme pain you felt after your first session will be a thing of the past.
Tip 3: Prioritise Movement Patterns That Feel Good — Avoid Poor Technique at All Costs!
Whether your muscles feel sore or not, using poor technique is a risky habit to get into. Next time you’re at the gym, take a look around — you’ll likely notice some questionable form and movement patterns.
Poor technique doesn’t just cause soreness in unwanted places, there is a chance the soreness you are feeling is not soreness, but rather an injury. Injuries mean more time off training and more visits to the treatment room for rehabilitation. Trying to lift the same heavy weights as someone else may seem impressive, but it often leads to unnecessary strain and setbacks.
Remember: Train within your own limits—not those of others—to stay strong, safe, and progressing consistently.
Tip 4 AVOID – Plyometric Exercises when you have Sore Muscles.
Engaging in a program that involves high intensity running jumping or sprints is great, But when your body can’t handle it, its a recipe for disaster. If you are struggling to walk after a leg session, why would you try and overload the body with exercise which require precision technique, timing and explosive muscle movement? You wouldn’t. Be smart about your training. If you are unexpectedly sore after a session, change your workout routine. They shouldn’t be set in stone. Listen to your body.
If you would like further information on how we can help or if you have a question please feel free to get in touch with our staff at info@equilibriumsas.com.au or call 9822 1900
