Why do Muscles Get Sore After Working Out?
Muscle soreness after exercise is a common experience, especially after intense or unfamiliar workouts. This soreness, known as Delayed Onset Muscle Soreness (DOMS), occurs due to microscopic tears in muscle fibers caused by physical exertion. Additionally, overuse of muscles that haven’t been engaged in a while can lead to soreness as they adapt and strengthen.
A common misconception is that lactic acid buildup causes muscle soreness, but this is not true. Lactic acid is cleared from the muscles shortly after exercise and does not contribute to soreness in the days following a workout.
How To Reduce Muscle Soreness
To minimize post-workout soreness and speed up recovery, athletes should focus on the following strategies:
- Stay Hydrated: Proper hydration helps flush out toxins and reduce inflammation. Be sure to drink plenty of fluids with electrolytes, as they support muscle function, nerve signaling, and hydration balance.
- Stretch After Exercise: Post-workout stretching can help release muscle tension, improve flexibility, and reduce stiffness. Focus on dynamic stretches before workouts and static stretches afterward.
- Support Recovery with Nutrition: A well-balanced diet plays a crucial role in muscle recovery. Include magnesium- and calcium-rich foods such as bananas, dark leafy greens, nuts, and seeds to support muscle repair and reduce soreness.
By implementing these recovery strategies, athletes can enhance performance, reduce downtime, and train more effectively while minimizing post-workout discomfort. Instead of letting soreness slow you down; use it as a sign of growth and fuel for your next workout.
Written By:
Darrid Watson, CSCS, NSCA-CPT
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
