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Soreness After Exercise?

Discussion in 'Strength & Conditioning' started by Matt VDW, Aug 20, 2004.

  1. Matt VDW

    Matt VDW Millennium Member

    Sep 23, 1999
    Are sore muscles the day after exercising any indication of having done something right or wrong?

    On the one hand, soreness could be an indication of over-training, or of failure to stretch or to warm up properly. On the other hand, lack of soreness could be an indication of not having exercised hard enough.

    Or is the whole subject just not worth worrying about?
  2. Vic303

    Vic303 Senior Member

    Mar 15, 2003
    Well, it's lactic acid leftover...IIRC. WArm up/down helps prevent injuries and to give muscles more time to remove lactic acid after workout.

  3. Medpilot 2

    Medpilot 2 Smkumifyagotum

    Oct 10, 2003
    I've been weight training for 17 years and I have found from personal experience:

    A dull general pain is a good sign that you are working hard enough to see results from your workout.

    A sharp localized pain is a sign of improper lifting technique, not stretching or using too much weight.

    Remember to stretch only after a light warm-up, never stretch a cold muscle. Don't work the same muscle group more than twice a week (this applies to heavy weight training). That's when you get into over training.

    If you would like to get rid of some of your soreness, try doing a light workout on the same muscle group the very next day. It’s hard to do because you are already sore from the previous day, but you will feel better after your workout.
  4. sy2k


    Jan 22, 2002
    It's called 'Delayed Onset Muscle Soreness' (DOMS for short). Sorry, Vic303 - lactic acid build-up is responsible for the 'burn' felt acutely when exercising to overload. It's metabolized within an hour later. DOMS is due to micro-cellular damage to the muscles, appearing usually the next day and lasting anywhere from 1-7 days, depending on how much the muscle was overloaded.

    Generalized muscle soreness appearing within 24 hours or so after a workout is desirable. Your body repairs the damage building the muscles bigger, stronger, etc, in about 48 hours. Hence, the usual recommendation for 48 hours rest after exercising a certain body part.

    I agree with Medpilot2, sharp and local pain is not good - frequently a sign of tendinitis. Stretching does tend to reduce DOMS; so does ice or massage.
  5. Slotback

    Slotback Glock 35 Millennium Member

    Dec 23, 1998
    Don't pass up a chance for a massage. It is a great way to "speed up" the recovery time. Plus its very relaxing as well.