That soreness you feel after a workout is also called delayed onset muscle soreness.
People usually experience soreness six to 12 hours after the workout. The soreness can last for two or three days. Sometimes, even longer if you worked out for a longer time than usual.
Mostly, you feel sore when:
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You have just started working out
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You try new exercises that your body is not used to
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You lift heavier weights than usual
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You increase the time or intensity of your training
What Causes Muscle Soreness?
When you work out, especially with strength training, bodyweight exercises, or resistance bands, your muscles may be more prone to soreness. These exercises make muscles do a lot of movements. That means the muscle is getting stretched while being under pressure.
During these eccentric movements, your muscle tissues go through tiny tears, also called micro-damage. The damages are completely normal and not dangerous.
Also read: Unimaginable benefits of ginger and turmeric
Once you finish your workout, your body begins the process of repairing those micro-tears. That’s when you feel soreness. This is a natural part of muscle recovery and growth.
What exactly happens?
You train your muscles → they get tiny tears → your body repairs them → your muscles grow stronger → you feel sore in the process.
Is Soreness a Good Sign?
If you are experiencing soreness, this means your muscles are being challenged and your body is adapting gradually. Also, it is not true that more soreness is equal to more progress. Yes, in moderation, soreness is a good sign.
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Pay more attention if the soreness is:
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Very intense and looks unbearable
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Feels difficulty in walking or is not able to move properly
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Comes with sharp pain or swelling
Then it might be a sign you overdid it or didn’t recover properly.
So yes, a little soreness is normal and expected. But don’t chase pain chase consistency.
How to Reduce or Prevent Soreness
You can’t always avoid DOMS completely, but you can reduce it.
Explore how:
Preferably to warm up before your workout
Do light exercises or easy stretches for 5–10 minutes. It preps your muscles.
Cool down and stretch after workout
It helps put out waste products from your muscles and reduces stiffness.
Stay hydrated
Drink plenty of water. Dehydration makes soreness worse.
Also read: Importance of water in muscle building
Eat enough protein
Your muscles need protein to repair.
Include sources like:
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Paneer
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Dal (lentils)
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Chickpeas
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Soya
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Whey protein
Also read: Top muscle-building foods for vegetarians
Rest and recover
Don’t train the same muscle mass every day. It's important to give them time to heal.
Sleep well
Your body does most of its repair while you sleep.
Use home remedies
Cold packs or warm showers help relax sore muscles.
Also read: Benefits of ice baths
Conclusion
If you feel sore after a workout, that is normal. Especially when you're starting workout practices or doing something new. Soreness can be a way for your body to adapt to your workout routine.
Only because you feel sore,
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Don’t skip warm-up exercises
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Don't miss out on fueling your body with the right food
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Never negotiate with the rest and recover
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And don’t worry too much, soreness is temporary, progress is permanent