Understanding Muscle Soreness

Picture this: it’s the morning after an intense workout, and you wake up feeling like you’ve been hit by a semi truck. Every movement sends waves of discomfort through your body, and you wonder, “why do my muscles ache so much?” Let’s take a stroll through a virtual central park & right into the fascinating world of muscle soreness, where pain meets…progress?

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Now most people feel what I’m describing above during the first few months of working out again or for the first time. So, as you push yourself through a challenging workout, whether it’s lifting weights, going for a run, or trying out a new fitness class, you’re asking your muscles to do more than they’re used to doing over the past few years. It’s like similar to waking up a dormant army?—?your muscles are suddenly thrust into action & need to hold their weight or they may just get crushed.

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Well…During these workouts, you’re actually causing tiny tears in your muscle fibers. Yes, you heard that right?—?you’re tearing your muscles apart. It may sound alarming, but it’s all part of a beautifully orchestrated process. You might be wondering, why would anyone want to tear their muscles? The answer lies in the body’s remarkable ability to…

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Repair and Rebuild.

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When you lift weights or engage in high-intensity physical activity, you’re causing micro-damage in your muscles. Think…breaking down an old building to make room for a stronger, sturdier structure. As soon as you finish your workout, your body springs into action. It sends out a team of repair crews?—?proteins, nutrients, and inflammatory cells?—?to patch up those tiny tears and lay down new muscle fibers.

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It’s like a construction site but without iron workers sliding down 55’ steel columns like firemen. Yes, that really happened!

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Here’s the catch: as your body repairs those micro-tears, it triggers an inflammatory response, leading to the soreness and stiffness you feel the next day. It’s your body’s way of saying, “Hey, we’re working on something big in here!” As your muscles heal and rebuild, they become stronger and more resilient than before. It’s like upgrading from a dirt road to a superhighway, with smoother surfaces and more durability.

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So, the next time you wake up feeling like you’ve been run over by a train, remember this: it’s not just pain, it’s progress. It’s your body’s way of telling you that it’s working on getting you stronger, fitter, and healthier.

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But Coach…

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“How can I make the journey from pain to progress a little smoother?”

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“Do I need to be sore all the time? Is it a sign of a good workout?”

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Here are a few things to consider:

1. Warm-up and Cool Down: Before and after your workouts, take the time to properly warm up and cool down. Dynamic stretching and mobility exercises can help prepare your muscles for action and gentle stretching + breathing can ease them back into rest mode.
2. Stay Hydrated: Proper hydration is crucial for supporting your body’s natural repair processes. Drink plenty of water before, during, and after your workouts to stay hydrated.
3. Get Plenty of Rest: Your muscles need time to recover and rebuild after a tough workout. Make sure to get enough sleep and allow your body to rest between training sessions.
4. Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to provide your muscles with the nutrients they need to repair and grow.
5. Don’t Aim For Soreness: You can achieve a beneficial workout even without experiencing DOMS (Delayed Onset Muscle Soreness) afterward. While DOMS can be a useful gauge of pushing your limits, its absence doesn’t negate the effectiveness of your session. The notion that greater soreness equals greater gains isn’t entirely accurate.

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The biggest note you can take from this is to Pay Attention to how your body feels and adjust your workouts accordingly. If something feels too intense or causes pain beyond the usual soreness, it’s okay to dial it back or try something different.

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In the end, muscle soreness CAN be a sign that you’re challenging yourself, but it’s NOT ALWAYS a sign that you’re making progress toward your fitness goals.

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Thanks For Reading,

Coach Collis Stutzer

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www.cgsfitness.com

[email protected]