Muscle soreness may be cue to cool it

Whoever coined the phrase “No Pain, No Gain” sparked generations of exercisers who take that statement literally. In reality, soreness and pain can be signs of an exercise program that is too difficult, or an early sign of overtraining, or the onset of an injury. Using the soreness factor to gauge the success of your workouts could do more harm than good.

Striving to exercise until you feel pain or become sore can be dangerous. Setting the proper exercise intensity, frequency and exercise selection is just as important as completing your workout program. There are two types of soreness that can occur. Acute muscle soreness occurs during or shortly after you exercise, and delayed-onset muscle soreness occurs 24 to 48 hours after you exercise.

After exercising, the buildup of lactic acid, a metabolic waste product, is unable to be removed due to inadequate blood flow to your muscles. It’s believed that this buildup of lactic acid activates the body’s pain receptors, which is what we feel as muscle soreness. The sense of accomplishment you get through feeling sore when beginning an exercise program is what gives people the idea that they must always feel that way if they are to see results. It is important to understand that when your muscles are sore or fatigued they may not be able to work to their full capacity. This can leave you more susceptible to injuries that can cause setbacks to your workout routine.

The average person participating in an exercise program should not experience soreness day after day. After you perform a certain exercise or activity for a period of time, your body should adjust to the required output from your muscles and adapt. Each time you complete that exercise it should become easier for your muscles to adapt, even if you are making the exercise more challenging. If you experience soreness on a continuous basis, you may want to speak with your physician or fitness professional to oversee your workouts and offer suggestions.