After a strenuous workout, your muscles often have something to say. While they might express annoyance through stiffness and soreness, they’re also conveying gratitude, reminding you that they’ve been put through a solid workout.

Regardless of age or fitness level, sore muscles post-workout are a common occurrence. For some women, this discomfort can be disheartening and deter them from returning to the gym for their next session. However, understanding the reasons behind muscle soreness and learning how to manage it can ensure it doesn’t derail your fitness regimen.

If you’ve ever engaged in physical activity, chances are you’ve encountered delayed onset muscle soreness (DOMS). This sensation, although uncomfortable, is typically a positive indicator—it signifies that your muscles are adapting and strengthening in response to exercise. As your body becomes more accustomed to the exertion, the intensity of soreness tends to diminish over time.

What causes muscle soreness?

Distinguishing between the discomfort from exercise-induced soreness and pain stemming from an injury is crucial. When you engage muscles that have been inactive for a while, they respond by becoming sore. This type of soreness is common when trying new exercises or pushing too hard with familiar ones. Known as delayed onset muscle soreness (DOMS), it occurs due to microscopic tears in the muscles and surrounding tissues, leading to inflammation and soreness. This inflammation is integral to muscle strengthening. Typically, DOMS peaks one to two days after exercise and subsides within a week.

While exercise-induced soreness is common, it’s essential not to overwork muscles to the point of severe swelling and extreme soreness, which can indicate potential damage. Although rare, severe overworking can result in permanent muscle damage.

Aside from exercise-related factors, muscle soreness can also be caused by various medical conditions such as autoimmune diseases (e.g., multiple sclerosis, lupus), infections, neuromuscular disorders, and certain medications. Understanding these potential causes can help differentiate between benign soreness and symptoms warranting medical attention.

Acute muscle soreness

Muscle pain you feel immediately after you finish a full body workout is called acute muscle soreness. This type of muscle pain after a workout differs from delayed onset muscle soreness and is more like a burning sensation. It usually goes away soon after you stop exercising.

What can you do to prevent sore muscles after a workout?

To minimise the likelihood of experiencing delayed onset muscle soreness, there are several strategies you can incorporate into your pre and post-workout routine:

1. Stay hydrated by drinking plenty of water before, during, and after your workout.

2. Prior to your full-body workout, ensure to warm up adequately, and follow it up with a cooldown session post-exercise.

3. Utilise a foam roller post-workout to relieve muscle tension and promote recovery.

4. Consume a combination of lean protein and carbohydrates shortly after completing your exercise session to support muscle repair and replenish energy stores.

5. Consider employing heat therapy, such as taking a warm bath or using a heating pad, post-exercise to alleviate muscle soreness.

6. Incorporate stretches specifically targeting sore muscles into your routine; your Curves coach can offer guidance on effective stretching techniques.

Remember, delayed onset muscle soreness is a natural aspect of the exercise process and indicates that your body is adapting and becoming stronger. With consistent workouts at Curves, you’ll likely experience reduced soreness over time as your fitness level improves. However, if pain becomes severe, consider reducing exercise intensity or switching muscle groups. If soreness persists despite these measures, consulting with your doctor is advisable.

Diet tips for preventing and relieving sore muscles after a workout

Incorporating certain dietary adjustments alongside stretches, hydration, and heat therapy can further aid in preventing post-workout soreness:

1. Consider taking anti-inflammatory supplements like creatine, omega-3 polyunsaturated fatty acids, and vitamin D to help reduce inflammation and muscle soreness.

2. Integrate antioxidant-rich foods into your diet, such as tart cherry juice, pomegranate juice, beetroot juice, and watermelon juice, which can help combat oxidative stress and support muscle recovery.

3. Avoid consuming pro-inflammatory foods like fried and sugary items, as well as processed meats, as these can exacerbate inflammation and potentially increase muscle soreness.

By incorporating these dietary changes alongside other preventive measures, you can optimise your post-workout recovery and minimise the likelihood of experiencing muscle soreness.

The Curves Circuit

The Curves Circuit seamlessly integrates strength training with HIIT (High-Intensity Interval Training), providing a comprehensive full-body workout targeting all muscle groups. Our hydraulic equipment facilitates efficient workouts by allowing you to engage opposing muscle groups on the same equipment. This not only maximise time efficiency but also promotes body symmetry while minimising the risk of acute and delayed onset muscle soreness.