Why Am I So Sore The Day After My Workout Or Run?

Print icon
Hartford HealthCare Rehabilitation Network Staff Report

Shall we talk about a shared experience? Let’s start with soreness, a universal complaint by anyone runs seriously enough to train for the Hartford Marathon or the more casual runner working up to his or her first Manchester Road Race.

When you’re so sore after a workout that you can barely move, what is actually happening to your body?

It’s a phenomenon known as delayed onset muscle soreness, or DOMS. DOMS, for many years, has been attributed to the buildup of lactic acid after an intense workout or exercise. But this is not the case. Lactic acid within the body does, in fact, increase with exercise but will return to normal anywhere between 30 minutes and 1 hour after the workout. DOMS is part of the body’s adaptation to unaccustomed exercises, a way to help increase stamina and strength.

DOMS is caused by microscopic tearing of muscle fibers as they are being worked. The severity of DOMS depends on the length and type of activity. But it will be more severe with eccentric exercises such as running downhill, plyometrics or resistance training.

The symptoms of DOMS generally include pain, swelling, decreased range of motion and decreased strength. Even with a lot of research present there hasn’t been a specific answer to how this can be prevented since many believe you need the adaptation to gain more of the strength and stamina. However, there are some ways to help decrease the soreness. Light stretching, foam rolling and ice seem to decrease the main in most cases.

When you are suffering from DOMS just know it is normal and there is no direct cure, but you can definitely try to decrease the symptoms with those few simple tasks.

For more information, visit Hartford HealthCare Rehabilitation Network.

 


What's New

RLA Graduation

For Recovery Leadership Academy Grads, A New Way to Help Others

By Kate Carey-Trull Lyne Stokes, a former teacher in Hartford Public Schools, was in a severe depression this summer when she reached out to her friend Karen Kangas and found out about the Recovery Leadership Academy. “I was in a dark place in my life at the beginning of the...

TAVR

Can You Get a New Aortic Valve While Partly Awake? With TAVR, Yes.

Transcatheter aortic valve replacement (TAVR) is the popular technique for replacing a defective heart valve without open-heart surgery, and one Hartford HealthCare fellow found a way to make it even safer, more efficient, more effective and less costly. Dr. Wassim Mosleh, a second-year University of Connecticut cardiology fellow working with...

Parkinson's

Parkinson’s: Where Behavioral Health and Neurology Intersect

By Kate Carey-Trull Chances are, you know someone with Parkinson’s disease. One person is diagnosed every 10 minutes, with about 60,000 Americans diagnosed with the chronic, progressive neurological and degenerative disorder each year. Dr. J. Antonelle de Marcaida, medical director of the Hartford HealthCare Ayer Neuroscience Institute Chase Family Movement...

TryCycle

TryCycle, a Mobile Tool, Gives Added Connection in Recovery

It’s easy enough to talk about the urge to use opioids when you’re seated across from your counselor in a regular appointment. It’s the reason you’re there. But office visits are typically not when the temptation of opioid use disorder (OUD) is most challenging. That itch comes later, when you’re...

Mammography

Mammogram? Let a Women’s Health Coordinator Be Your Guide

Whether it’s a woman’s first or the fifth, having a mammogram can bring a flood of emotions and anxiety. Patients face unfamiliar, sometimes uncomfortable equipment designed to detect abnormalities in the breast. If a mammogram reveals a cause for concern, many women’s minds race as they wait with uncertainty and...

Your brain and aging

How Normal is Memory Decline as We Age?

Normal aging makes joints creak and skin sag. Inside the brain, cognition changes in similarly “predictable ways,” according to Dr. Amy Sanders, director of the Ayer Neuroscience Institute’s Memory Care Center in Wethersfield. Research has shown, she said, that the speed with which adults process new information or retrieve stored...