The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next

Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn’t cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you’re someone who exercises on a regular basis, you can’t miss this one!

• Today’s episode, which is a part of a series that looks at indicators of the quality of exercising, focuses on soreness.
• Dr. James Fisher kicks things off by explaining why soreness – or actually delayed onset muscle soreness (DOMS in short) – occurs.
• How a workout was and how novel it was are factors that contribute to DOMS.
• Dr. Fisher and Amy Hudson debunk the myths regarding the role that a high degree of lactic acid plays when it comes to exercising and muscle soreness, as well as the idea of torn muscle fibers.
• Calcium plays a key role in muscular contraction: it initiates the process and interaction between actin and myosin muscle fibers.
• Dr. Fisher touches upon the reason why some people may use compression garments that compress muscles, and why muscle inflammation is actually a good thing.
• You know that feeling in the muscle right after a set or a workout? “The pump”, as it’s often referred to, is a product of an influx of blood to the muscle and a product of muscular contraction and energy production.
• Dr. Fisher and Amy discuss muscle pain – and why the pain itself isn’t actually in the muscle but in the connective tissues and fascia surrounding it.
• Feeling sore after a workout? Going back and doing light exercise can help you alleviate it.
• Dr. Fisher and Amy talk about the so-called repeated bout effect and why it’s a strong reason for you not skipping too many workouts…
• Remember: if you feel sore after a workout, that’s a natural process of your body’s remodeling and rebuilding. Not feeling sore? That doesn’t mean that you didn’t have a good workout!
• As Dr. Fisher puts it: “People will feel sore when exercise is a novel stimulus, but the soreness will alleviate over time as a part of the repeated bout effect.”
• Keep in mind the muscle soreness you feel may actually be joint soreness.
• Dr. Fisher and Amy share some recommendations for working out a muscle group when you feel some muscle soreness.
• A healthy diet (with an adequate protein intake to support the repair process) and sleep are key assets in alleviating muscle soreness.
• Some people overlook the importance of sleep, which is a big marker for our body’s ability to rest, recover, and rebuild.​​
• When feeling muscle soreness, getting on a stationary bike or going for a swim, instead of going for a run, can help with the recovery process.
• Making progressive overload a key "philosophy" of your workout sessions will help you decrease muscle soreness.
• A final, important reminder from Amy and Dr. Fisher: “Soreness is not indicative of the quality of our workout. It’s not a badge of honor.”

 

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