Why Am I Not Sore From My Workout – Ken Nosaka does not work for, research, distribute, or fund any company or organization that may benefit from this article, nor does he disclose any affiliations that are relevant to his academic tenure.
Muscle soreness after exercise is normal if it’s when you’ve been active or performed the same movement. This type of pain – called muscle soreness or DOMS – usually develops after a few hours and worsens over the next few days.
Why Am I Not Sore From My Workout
Exercises that cause DOMS include eccentric muscle contractions (stretching) in which the associated muscles are stretched. Walking up a set of stairs or inclines, where the legs are extended while supporting weight, is an example of strength training.
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Another is to use weights, such as dumbbells. When you slowly lower the weight from the air to a squat position, the muscles that generate the knee flexion are doing the exercise because the weight outside (the dumbbell) is greater than the force the muscle can generate.
Exercises that typically involve concentric (brief) contractions in which the muscles contract and shorten, such as climbing stairs and lifting dumbbells, generally do not cause DOMS.
DOMS is technically considered a symptom of “muscle damage,” where muscle activity is reduced and, in some cases, muscle proteins in the blood increase, indicating skin damage. However, it appears that very few muscle fibers are affected or damaged (less than 1% of the total muscle mass).
Interestingly, other areas such as the fascia (the sheath of tissue surrounding the muscles) and the connective tissue within the muscles are more susceptible to eccentric stresses.
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A recently published study by my colleagues tested the idea that fascia will be more sensitive than muscle when DOMS occurs. We tested voluntary exercise muscles with acupuncture needles designed to inject increasing amounts of electricity through the tip so that when they did not report pain.
The results showed that DOMS is associated with increased muscle fascia and inflammation, suggesting that the source of pain is the fascia (connective tissue) rather than the muscles themselves.
We still don’t know how eccentric contraction affects the connective tissue around the tendon. They may have different degrees of flexibility. Therefore, when a muscle is stretched, shear forces occur between the muscle fibers and the tissue that connects them. This can damage the structure and cause inflammation.
It remains a mystery why there is a delay between exercise and physical pain. Researchers think this is the time it takes for inflammation to develop after a minor injury.
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This does not mean that DOMS is a warning sign to not move the affected muscle, as moving the muscle improves pain and does not interfere with recovery. Perhaps DOMS is a simple message from the body that the muscles are not being properly stimulated at the moment it has received.
There is no scientific evidence to support the “no pain, no gain” theory. Studies show that eccentric exercise training produces significant increases in strength and body size compared to concentric exercise training, but this is not associated with “muscle damage”.
Don’t be afraid of DOMS, although it can bother you for a few days after a workout. DOMS decreases when the same exercise is repeated. If the intensity and volume of eccentric exercises are gradually increased, you can reduce DOMS. Two crossed lines forming an ‘X’. It shows the way to close the relationship or remove the notification.
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Health Check: Why Do My Muscles Ache The Day After Exercise?
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I’m worried because I’m always sore after exercise. I mostly run and do some weight training, and when I first started working out, I felt good and sore, sometimes after just one session. I like it because I know I’m working on my body and I’m making progress.
But I’ve been getting fit for a few years now, I’m exercising regularly, and it’s hard to show up after a workout with muscle soreness. Is this a problem? Does it mean I’m not working out hard enough or pushing my body hard enough? Please help!
It’s become a trend on social media to talk about the soreness you feel the day after a workout, so it’s understandable that you feel better after a workout.
Signs You’re Working Out Too Hard
The soreness that sometimes starts in your muscles after exercise is called muscle soreness, also known as DOMS.
“You can feel it anywhere from 24 to 48 hours after a workout,” says Laura Hoggins, author of “Elevate Yourself” and trainer at London’s Foundry Fitness.
“DOMS happens when you exercise more than usual, maybe by lifting heavier weights, maybe by using more volume than usual, maybe in a new movement that you haven’t tried before, maybe with a weight and it actually feels like a little tear in the core. in your muscles.”
I never experienced DOMS until I first started weight training three years ago – I’ll never forget feeling it in my bones for a record four days after a workout .
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“If you’re into fitness, resistance training, or high-intensity exercise, then DOMS is more likely,” says Hoggins.
But at the same time, when you’re a beginner, you can quickly progress, increase your size and distance very quickly.
“As you build your base, you get more and more complex, so it’s hard to get a performance benefit,” Hoggins said.
That’s why, as you get older, you tend to feel more sore after intense exercise, which isn’t good, explained Emma Kirk-Odunubi, strength and conditioning coach, sports science specialist, CrossFit athlete and runner.
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“Maybe your muscles have changed from the work you’ve been doing them – that’s not a bad thing!” he said.
According to Hoggins, it’s an “old health myth” that if you exercise well, it will leave you with the dreaded DOMS symptom the next day.
“Of course, depending on your goals, building any measurable strength or cardiovascular fitness should be challenging, but you don’t need to push yourself until you can’t sit for the ‘benefits,'” he says. .
Aside from pain, what you want to work into your training program is a pattern of progressive weight gain, as this leads to improved strength and fitness.
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Progressive recovery means gradually building up as you get stronger and increase the intensity of the training stimulus—for example, increasing the weight or your repetitions. .
Older, we can meet our best friend DOMS more than we should,” Hoggins said.
“It should be on your way, whether you feel stronger, happier or stronger, it will help you see progress.
“If you don’t notice that you’re getting stronger, then you can lift heavier weights, do different exercises, or change the repetitions in your exercise routine.”
How To Get Rid Of Soreness
Maybe you only fell to your knees once instead of twice in a long minute, maybe you increased your range of motion in your spine, maybe you shaved a few seconds off your run. All of these things should be celebrated, whether you feel bad the next day or not.
Some people like to push themselves to the limit whenever they work out. Often this leads to DOMS, and they subside after a day or two. If it works for them, great.
People ask me how I don’t get red/sweaty after working out and the truth is… I just don’t work out hard. 😂 I said it before, but I’ll say it again: I don’t want to get rid of myself. And you don’t have to. 🤷🏼♀️ Walk a little, most days, always. It makes you stronger, healthier, and most importantly, you don’t feel like you’re being tortured. 😎 Unless you want to work your body to the limit, be my guest. I understand that there is happiness that comes from pushing yourself. And I do that from time to time. But you can do this in different ways, for example with difficulty and management. 🥵 This pic is a barbell leg sesh post from the weekend and oh boy it sure made me red and sweaty (I think it’s because it’s hot). But that’s not all I do. And that’s A-OK. 🩰 What I’m saying is that you don’t have to kill yourself every day
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