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

Diabetes and Winter

Diabetes? Follow This Doctor’s Cold-Weather Tips to Protect Feet

By Dr. Mark Tramontozzi For people with diabetes, the winter months are a time when more attention than usual should be given to the feet.  Diabetics are at risk for having reduced blood flow to the lower extremities, and the cold weather compounds this problem. The dry weather from being...

Brain Tumor

Neuro-Oncologist: Here’s How We Treat Brain Tumors

By Dr. Ahmad Daher Medical Director, Neuro-Oncology Hartford HealthCare Medical Group Patients with gliomas, the most common cancerous brain tumors, have shown only a modest improvement in survival rate despite diagnostic and therapeutic — surgery, radiation and pharmacotherapy — advancements in oncology over the last three decades. Here’s a summary of...

Graduating into College Sports

Graduating From High School to College Sports? Some Tips

Making the transition from high school to collegiate athletics can be a daunting and difficult task. Physical therapist Stefanie Bourassa and psychologist Peter Lucchio of the Hartford HealthCare Bone & Joint Institute’s Center for Musculoskeletal Health have several tips to help make this transition smooth. Bourassa, who played Division I...

Palliative vs. Hospice Care

What’s the Difference Between Hospice and Palliative Care?

November is National Hospice and Palliative Care Month and the team from Hartford HealthCare at Home wants to help those in need of these services make the right decisions during what is a critical time for them and their loved ones. Hospice and palliative care offer compassionate care to patients...

Myeloma

Why There’s Improved Outlook for Myeloma Patients

By Dr. Peter Byeff The prognosis for multiple myeloma is gradually improving as a result of new and improved therapies. Multiple myeloma, which causes cancer cells to accumulate in bone marrow, can affect people of all ages, although the average age of onset is the sixth decade of life. New treatments including...


Syrian Refugee Travels Long Road to Freedom (and Windham Hospital)

Ayman Al Hariri has started a new life in Willimantic and at Windham Hospital. The Syrian refugee, a former middle school teacher in his native land, left the war-torn nation more than four years ago for the safety of his wife and two young children.  The United Nations estimates that...