Are Sore Muscles a Good Sign of an Effective Workout?

Written by Nic Bartolotta

 

After a particularly challenging session at the gym, you may have wondered: Are sore muscles a good sign? Some people wear their post-exercise muscle soreness as a badge of honor, believing that the more pain they feel, the better their workout is. But is this truly the case?

Let's explore the science behind muscle soreness, the different types of soreness, how to differentiate it from pain, and, most importantly, how to manage it effectively. Whether it's your back, legs, or arms, you have options, such as trying cold therapy or using a foam roller recovery tool, to alleviate your discomfort and aid recovery. Let's dive in.

Are sore muscles a good sign? 

Post-workout muscle soreness can be a sign of growth and progress. It means your body is rebuilding your muscles and adapting, especially after a new, challenging activity. When you exercise, your muscle fibers repeatedly contract and relax to produce force and movement. As a result, they sustain tiny, harmless injuries. Your body repairs these injuries by fusing muscle fibers to form new muscles. During this time, it's common to experience soreness & stiffness as your body tries to heal. 

The degree of your soreness can vary. It depends on the intensity of your workouts and your current fitness level. Starting a new workout routine can also leave you more sore than usual. But if you stay consistent with your training, follow a healthy diet, and get enough rest, you'll progressively increase your strength and recover faster after each training session. 

This is because muscle damage is an essential component of muscle growth. It allows your muscles to build structural strength and metabolic adaptations progressively. Because of this, connective tissues become more vital, muscle fibers become more efficient and learn to coordinate with each other better.

So, yes, sore muscles can be a good sign of improvement. But sore muscles could also mean nothing at all about your progress. They could only mean that you may have used poor form, been poorly fueled, or not appropriately recovered from your last workout. 

Does muscle soreness mean that your workout is working?

Yes and no. Post-workout soreness does mean that your workout was challenging enough. Muscle soreness does tell you that you have incurred some degree of muscle damage, which we know is vital for muscle growth. However, muscle soreness doesn't reflect the extent of muscle damage that results from your workout. On its own, soreness isn't a reliable indicator of the quality and effectiveness of your workouts.

Does being sore mean muscle growth?

Sore muscles are a good sign of muscle damage and may signal the start of the muscle-building process. But it's important to understand that people respond differently to the same workouts. Some may experience more soreness than others, and some may not be sore at all. That said, just because you're not sore doesn't mean you didn't have a good workout. The reverse is true: soreness doesn't necessarily mean a workout is effective. 

What causes sore muscles?

Sore muscles are an expected part of an intense fitness routine. It's how muscles grow, enabling you to produce more force. For many years, sore muscles were attributed to the accumulation of lactic acid, a by-product of anaerobic energy production. But we now know that post-exercise muscle soreness results from microscopic tears.

During exercise, the force you exert against an opposing force creates micro-tears along your muscle fibers. Your body responds to these injuries by sending inflammatory proteins to jumpstart healing. Inflammation is a normal response to injury, often accompanied by symptoms like swelling, soreness, and tenderness.

The 2 Types of Muscle Soreness

There are two different types of muscle soreness: acute muscle soreness (AMS) and delayed-onset muscle soreness (DOMS).

1. Acute muscle soreness (AMS)

AMS is the burning sensation you feel while working out or immediately after. It's associated with a lack of blood flow, electrolyte imbalances, and sudden build-up of metabolites in your muscles in response to exercise. AMS is typically short-lived and goes away when you stop exercising. 

2. Delayed-onset muscle soreness (DOMS)

When we talk about muscle soreness in the context of muscle growth, we're referring to DOMS. Also called "muscle fever," DOMS can affect anyone at any level of fitness. It's a leading cause of declining physical performance and muscle strength in athletes and non-athletes. 

DOMS usually starts 12 to 24 hours after your workout and can last up to five days. Any exercise can cause DOMS, including strength training, sports, downhill walking, and jogging. However, one exercise in particular, called eccentric exercise, is a well-known trigger. 

Eccentric exercise is any movement that causes your muscles to lengthen at the same time that they're contracted. In simpler terms, it's the force your muscles produce to resist a shortening motion. Picture this: you're doing a bicep curl and slowly lowering the dumbbell. This lowering motion is the exercise's controlled, deliberate, eccentric phase. Other examples of eccentric exercises include: 

• Lowering the portion of a deadlift
• Lowering the portion of a push-up
• Lowering the portion of a squat
• Downhill walking

Good vs. Bad Soreness After Working Out

Understanding the difference between good and bad soreness is crucial for adequate recovery and avoiding injury.

Good Soreness

• DOMS: Normal muscle stiffness typically appears 24-48 hours after exercise, signaling muscle adaptation.
• Muscle fatigue: General tiredness in muscles after a workout, indicating that your muscles are working hard.
• Mild discomfort: Slight ache or tightness diminishes with continued movement or stretching.

Bad Soreness

• Sharp or intense pain: Sudden, severe pain that persists or worsens, possibly indicating a muscle strain or injury.
• Joint pain: Discomfort or pain around joints rather than muscles, which could signify joint issues or improper form.
• Swelling or bruising: Physical signs of injury, such as swelling, bruising, or persistent pain, suggest you seek medical advice.

How to Treat Sore Muscles

Sore muscles can be a good sign of enhanced recovery and endurance but can also slow you down. The good news is that with the proper support and active rehabilitation, you can get back on your feet quickly and train harder and better.

Take it easy

Your muscles can only rebuild when you give them time to rest. Be mindful of which muscles are affected and avoid lifting and eccentric exercises that target these muscles. For example, if your quads are sore after an intense leg day, shift your focus to upper body exercises for at least 48 hours while your body recovers.

Use foam rollers

Foam rolling can simulate a massage, delivering a number of benefits while prepping your muscles for a workout and/or cooling them down post-exercise. It is a form of self-myofascial release, improving blood flow and releasing muscle tightness. This allows your muscles to perform at total capacity and helps reduce the likelihood of injuries like pulled muscles. 

Foam rolling with a muscle roller stick post-workout has been found to promote recovery and counteract DOMS. For best results, use a massage tool for two to three minutes, working on the day's target muscle group. Consider asking a professional to demonstrate the proper techniques so you can avoid making common foam rolling mistakes.

Stay active

Rest is essential, but it doesn't mean you should completely disengage the affected muscles. The goal is to keep your muscles moving while minimizing stress on those needing a breather. For example, in place of resistance training, opt for low-impact exercises like swimming, yoga, and Pilates. Keeping your muscles engaged with low-impact activities can promote blood flow, reduce muscle soreness, and aid recovery.

Proper nutrition plays a crucial role in recovering from muscle damage. Nutrients like protein and carbohydrates can help repair the damage and reduce inflammation, allowing your muscles to recover and rebuild quickly. 

Use cold therapy

Cold therapy can help reduce inflammation and pain. Apply ice packs to the affected area for no longer than 15 minutes. If you're feeling more ambitious, a 15-minute full-body cold water immersion might also do the trick. 

Warm-up

Preparing your body for a workout session is one of the best ways to protect yourself from DOMS. It increases blood flow to your muscles and helps reduce your chances of injury. Warm up with a light foam rolling session, dynamic stretching, and exercise-specific movements to stimulate blood flow, prepare your body for a full range of motion, and increase your mobility and flexibility. 

Cool down

Proper cooling down is equally important. Take five minutes to cool down with a gentle jog or a brisk walk. This gradually reduces your heart rate and body temperature. It'll also give your muscles enough time to return to their standard length. 

Practice massage

Massage is one of the few therapies that can significantly reduce the symptoms associated with DOMS. Not only does a massage feel good, but it also aids muscle recovery by reducing inflammation and promoting blood flow. In a 2017 meta-analysis, people who received a massage after an intense workout reported significantly less soreness than those who didn't get a massage. 

Benefits of Feeling Sore After Exercise

While not immediately visible, muscle soreness has many benefits after exercise. Here are just a few:

Improved Muscle Strength

Muscle soreness is usually a sign of micro-tears in the muscle fibers. This is good because when these tears heal, your muscles become stronger and more resilient. Make the most of this benefit by gradually increasing the intensity of your exercises over time. This progressive overload allows you to continue challenging your muscles and promoting growth.

Enhanced Muscle Endurance

Feeling sore after endurance training means your muscles adapt to your workout's demands. Over time, this can improve your overall endurance. Challenge yourself in new ways by incorporating interval training or hill workouts into your routine.

Mental Benefits

The benefits of feeling the burn after a workout go beyond the physical. One of the most significant benefits is an increased sense of motivation. When you push yourself despite sore muscles, you feel a sense of accomplishment and pride that can be incredibly motivating. This sense of accomplishment can encourage you to push harder and pursue new goals. 

When to Seek Medical Advice

It's normal to feel sore after a workout, but sometimes, soreness can be a sign of something more serious. If you notice any of the following symptoms, it's a good idea to check in with a doctor:

• Severe or persistent pain: If your soreness isn't easing up after a few days or feels unusually intense, it could mean something's wrong.
• Swelling or inflammation: Significant swelling or heat around the sore area could indicate injury.
• Bruising or discoloration: Unexplained bruising might suggest a muscle strain or tear.
• Difficulty moving: If it's hard to move the affected muscles or joints, that could be a sign of more severe damage.
• Numbness or tingling: These sensations can suggest nerve involvement and shouldn't be ignored.
• Sharp pain: Any stabbing or shooting pain during or after your workout should be checked out.

Frequently Asked Questions

How long should muscle soreness last? 

DOMS usually peak between 48- and 72-hours post-workout and can last up to five days. While it generally resolves on its own, proper preparation and recovery—such as foam rolling after your workout—can help shorten its duration.

Should I wait until my muscles aren't sore to work out again? 

Staying active during recovery is beneficial as long as you don't overexert yourself. Adjust your activity based on your soreness level, and take breaks if necessary to avoid overuse injuries.

When to seek medical advice? 

Seek medical advice if you experience sharp, constant pain, swelling, dark urine, flank pain, fever, or soreness lasting more than a week. DOMS typically presents as deep, achy, and tender pain that improves with movement.

Do muscles burn fat? 

Muscles don't directly burn fat, but increased muscle mass boosts metabolism, helping you burn more calories overall. Consistent exercise and rest are essential for effective fat loss and muscle recovery.