Feeling stiff and sore after an intense workout or activity is quite common. The exact cause of soreness is still somewhat of a mystery, according to Gene Shirokobrod, a physical therapist and CEO of Recharge Health & Fitness. Recovery from soreness usually happens naturally, but jumping back into intense training without giving your muscles time to heal can lead to more serious injury.
The multibillion-dollar recovery industry offers various tools, such as compression recovery boots and massage guns, but it’s important to distinguish between relief and actual tissue repair.
For soreness prevention and proper recovery, considering the body’s fascia is important. Experts now believe that soreness might be caused by irritated and inflamed fascia, rather than lactic acid buildup inside muscle cells. A dynamic warm-up to make the tissue more resilient is recommended to help prevent soreness.
Set yourself up for success.
Honesty about your fitness level and creating a reasonable exercise plan can help prevent soreness. Getting proper nutrition and sleep are also important factors in injury prevention and recovery.
Eat and sleep well.
Getting enough sleep and good nutrition can aid in preventing injury and muscle soreness.
Force yourself to get moving.
While intense exercise while sore is not recommended, low-intensity movement can help with recovery. Avoid the urge to take ibuprofen, which may hinder the actual healing process.
Be aware if it’s more than just soreness.
Some post-workout pain might signal an injury rather than just soreness. If you suspect an injury, it’s important to dial back on the activity and seek medical attention.
