On Post-Workout Muscle Soreness

A buddy of mine on Facebook recently asked about muscle soreness after a workout:

I've heard some mixed feelings about muscle soreness equating to a good workout. Most trainers I've worked with say, "if you're not sore, you did it wrong", others say there's no relation other than your muscles not being used to that workout, and doesn't mean you didn't get a good one just because you're not sore.

This is a great line of questioning, and I thought I'd expound on the answer a bit.

The term used for this phenomenon is Delayed onset muscle soreness -- or DOMS. DOMS is basically muscle pain, soreness, or stiffness felt between 12 and 48 hours after a workout. Typically, DOMS is most noticeably experienced at the beginning of a new an workout routine, after a change in physical activities, or after a significant increase in the duration and/or intensity of activity.

Daunting as "Delayed onset muscle soreness" may sound to some, it's actually quite normal after an unusual exertion of muscle energy. Not to mention, DOMS is one component of an adaptation process your body goes through in a natural progression toward achieving greater strength and stamina. More simply, soreness is part of muscle recovery and a byproduct of hypertrophy.

So what do I think about the two scenarios posed in my friend's question? Well, if you've read my stuff in the past, you know that I have a theory of competing theories which basically states that the truth can probably be found somewhere in the middle.

While I believe you should always be modifying and progressing in your workouts to "surprise" your muscles, thus subjecting yourself to a somewhat constant state of soreness, changes in your routine shouldn't cause a degree of soreness that hinders future exercise.

Does that makes sense?

And while DOMS in and of itself isn't anything to worry about, there are quite a few things you can do to prevent, avoid all together, and/or shorten the duration of muscle soreness:

• Warm up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the 10% Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
  
• Hire a personal trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.
  

Those should help you prevent soreness. But what about the aftermath? What should you do when you are indeed sore after working out?

Nothing that I have found has been proven effective in reducing delayed-onset muscle soreness. However, there are plenty of tips and tricks some folks recommend to get you through the following days.

• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
• Use the RICE method of treating injuries.
• Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Avoid any vigorous activity that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.

So in conclusion, if you're not sore after a lifting weights, yeah, you probably need to push yourself a little harder. However, what's the point of being really sore if you're not able to workout for a few days as a result?

What Time of Day is Best to Workout?

Admittedly, this question is more complex than it may first appear. The answer isn't as simple as morning, noon, or night.

Personally, I have experience with an exercise routine at each of these times. I've done the 6am gym sessions before work. I've done the lunch hour power sessions half way through my work day. I've done the after work grind as the day is coming to a close.

And as cliche as it may sound, my general rule of thumb is that the best time of day to exercise is the time that works the best for you.

Morning
I think it's safe to say that a majority of people who exercise consistently do so early in the day, as it is easier to form the exercise habit through morning exercise. Aside from this, morning workouts raise your heart rate and metabolism, which in turn allows your body to burn more calories earlier in the day.

However, body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow. And what good does that do Mr. Construction if he has to be at the job site -- which is 30 minutes from his house -- at 6AM?

Noon
A mid-day routine can be a great way to utilize your lunch hour, as it helps regulate hunger, and helps you avoid break-time snacking. Plus, your body temperature and hormone levels are higher than first thing in the morning.

But what good does that do Mrs. Corporate if she's always getting roped into unexpected mid-day meetings, doesn't have a gym nearby, and wouldn't have time to stretch and warm-up even if she did?

Night
Some research suggests that 6pm is actually the best time of day to workout -- as it relates to hormone levels, body temperature, lung function, etc. Specifically, body temperature and hormone levels generally peak at 6pm, and we know exercising 3 hours before or after that peak will probably give you your best workout -- as it relates to endurance and muscle-building.

But what good does that do Mr. Entrepreneur who runs a side business at night -- complete with its own set of distractions -- after spending 8 hours at the office for his full-time job?

So again, I conclude that the best time is really the time that best works for you. Don't stress about it too much.

If working out in early in the morning allows you the time you need to get a solid workout and stick to a routine free from distraction, so be it.

If you can depend on a consistent lunch hour at work and have a gym nearby, why not?

If exercising at night fits your schedule, go for it.

The important thing is that you're making time for exercise on a consistent basis. The rest is just details.

Big-box vs Sweatbox Gyms

I'm off to Vegas this weekend for a cousin's wedding, but luckily my gym membership is good there too.

An honest man has to admit, one of the distinct benefits of "big-box" gyms is multi-location accessibility -- provided you have the "all-club" membership.

I've been a member of 24 Hour Fitness since returning from my 2005/2006 tour of duty in Iraq. While I certainly get annoyed with the social atmosphere members at chain gyms like 24 produce, I've come to accept that the pros generally outweigh the cons.

Do I miss the "sweatbox" gym atmosphere? Sure. But were I still training exclusively at my local sweat box, I wouldn't be training this weekend.

Some people love chains. Others swear by their local house of pain. I suppose one day I would ideally like to have memberships to both. Right now I can't justify the cost of an additional membership, but wouldn't it be nice to have the option?

My 24 Hour membership has been there for me through three different jobs and countless travel excursions. However, sometimes I just can't stand the sight and sounds of some dork attempting to pick up on a woman next to me during my workout.

But I guess that's where focus and a trusty iPod come into play.

One also can't deny that the perk of big-box amenities is hard to refuse. Depending on the gym type, chains like 24 Hour offer weights, cardio rooms, aerobics, basketball courts, pools, spas, free classes, etc.

But on the flip side, I rarely take advantage of these perks. So there you go.

Again, both big-box and sweatbox gyms have their pros and cons. I guess my membership at 24 Hour is an indication that I prefer big-box at this point in my life. However, I do think the ideal situation is to take advantage and have access to both.

Your thoughts?

Fast Workouts, or Slow: Which is Better?

If you've read The Men's Health Blog Genesis post, you know that I've long been interested in what I call 'competing theories' in relation to exercise.

So, what do I mean by this, exactly?

Here's an example:

You're bench pressing. Some guys will swear on their grandmother's grave that you must -- absolutely must -- touch your chest with the bar to benefit from the exercise. Full range of motion is usually the argument.

Others (perhaps fewer than the former) swear that you really only need to bring the bar down until your arms reach a 90 degree angle. After 90 degrees, they argue, you actually begin relaxing your pectorals and transfering the weight to your anterior deltoids. I remember hearing this advice as far back as high school summer weight training.

I tend to think both techniques can be equally beneficial -- of course dependant upon the lifter's goals and limitations. (For more on the bench press, check out: How to Bench Press with Proper Technique & Avoid Shoulder Injuries)

Any way, I came across this article from the editors of Men's Health which discusses whether your workout should be all fast or all slow -- which is yet another set of competing theories.

Which is better? Both.

Your workout shouldn't be all fast or all slow—it should be both.

This exercise routine... includes pauses before the explosive "up" portion of two of the movements. This increases the load placed on your muscles and ignites new gains.

Go figure.

Now, think of all the other exercises to which you can apply this technique.