The Intricacies of Muscle Soreness and Recovery


SORE MUSCLES?! Prevention and Recovery | WHITMAS DAY 12

Video taken from the channel: Whitney Simmons


Muscle Soreness Mystery Should You WORK OUT or NOT?

Video taken from the channel: ATHLEAN-X™


How to overcome delayed onset muscle soreness (DOMS)

Video taken from the channel: Dr. David Geier


Mayo Clinic Minute: Managing muscle soreness

Video taken from the channel: Mayo Clinic

In general, it takes 24–36 hours for your muscles to recover from endurance exercise (i.e., running and cycling), and up to 72 hours for muscles to recover from high-intensity exercise (i.e., plyometrics, heavy strength training and sprinting), according to van Kouwen. “Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed. A 2014 study found that compression gear reduced muscle soreness and made muscle recovery faster due to constricting your muscles and preventing fluid buildup post-workout while increasing blood. For each type of muscular soreness there is an amazing recovery solution. Why Do My Muscles Get Sore in the First Place?

The muscle soreness that you feel 24 to 48 hours after the workout is called Delayed Onset Muscle Soreness (DOMS), and it is actually caused by tiny micro-tears in the muscle and surrounding tissue. Sleep, is probably the most important factor when it comes to muscle recovery and energy recovery. If you want to get rid of sore legs fast, aim for 7-8 hours of sleep. However, if you’re extremely sore you may want to sleep even longer (9-10 hours).

Your body regenerates when you get high quality deep sleep. Muscle soreness is created when the muscle fibers are being torn slightly, which helps the muscle adapt to build stronger muscles. A muscle strain is an overtraining symptom that can occur when a large amount muscle fibers are torn to a significant degree and even the tendons attached to the muscle may be affected. Rest and recovery are an important part of any workout plan, letting your muscles heal and helping prevent injuries. Here’s what you should know about the best ways to incorporate recovery.

What Are Sore Muscles? Before we dive into how to relieve muscle soreness, it helps to know why you get sore muscles in the first place. When you exercise intensely, that can cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS. This typically develops 12 to 24 hours after a tough workout, and can linger two or three days.

A: Let’s talk about muscle soreness. Delayed-onset muscle soreness, or DOMS as it is often called, is the common – one could even say requisite – result of a workout. Delayed onset muscle soreness, or DOMS, usually sets in 12 to 24 hours after a workout and will begin to dissipate after 24 to 72 hours, advises the University of Delaware. Symptoms of DOMS include: Muscle soreness. Swelling.

Stiffness in adjacent joints. Muscle tenderness. The cause of DOMS is not fully understood.

List of related literature:

The muscle soreness that becomes evident 24 hours after you overdo training (delayedonset muscle soreness, or DOMS) may be due to slight tears in connective tissue, to uncontrolled contractions or spasms of individual muscle fibers, to muscle fiber damage, or to the lingering effects of metabolic by—products.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

The good news is that your body responds with stress proteins that it builds into the repaired muscles, almost eliminating the possibility that you will reach that level of soreness in the same muscles for 6 to 8 weeks afterward, even if you overdo it again.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

These recovery activities help a little bit, but they don’t rid you of the soreness altogether, especially if the delayed-onset muscle soreness (DOMS) is severe.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Other comman recºvery aids include massage, napping, elevating

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Healthy, normal, but generally sedentary individuals who want to stave off the muscle soreness and stiffness that usually remain for a couple of days following strenuous exercise (called delayed onset muscle soreness or DOMS) will generally get relief from smaller doses taken both before and after the exercise.

“The Sinatra Solution: Metabolic Cardiology” by Stephen T. Sinatra
from The Sinatra Solution: Metabolic Cardiology
by Stephen T. Sinatra
Basic Health Publications, 2007

Implementing an appropriate cool down period of low intensity exercise (often referred to as an active recovery) can facilitate recovery from exercise-induced muscle soreness.159 Delayed-onset muscle soreness (DOMS) is soreness that occurs some time after vigorous or unaccustomed exercise or muscular overexertion.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

When you’re “good sore,” you can still move and you’re not in pain, though you will definitely want to refrain from working those muscles for a few days, to let them recover.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Soreness should lessen as muscle gains strength.

“Clinical Nursing Skills and Techniques E-Book” by Anne Griffin Perry, Patricia A. Potter, Wendy Ostendorf
from Clinical Nursing Skills and Techniques E-Book
by Anne Griffin Perry, Patricia A. Potter, Wendy Ostendorf
Elsevier Health Sciences, 2013

Without adequate amounts of rest between sets or workouts, the quality of future efforts becomes compromised, which could increase the risk of developing Delayed Onset Muscle Soreness (DOMS).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Such delayed onset muscle soreness (DOMS) is accompanied by stiffness, tenderness, and swelling.

“Principles of Anatomy and Physiology” by Gerard J. Tortora, Bryan H. Derrickson
from Principles of Anatomy and Physiology
by Gerard J. Tortora, Bryan H. Derrickson
Wiley, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m going to subscribe your personality is so cool and I will apply these tips tonight. I’m sore from working out. Thanks Whitney.

  • He’ll never answer.

    Jeff, besides your chemicals,potions,elixirs,powders shakes & muscle gainers & fat burners in a plastic container’s.

    What other would you say “yes it works like mine/better than mine/I’m impressed/has the actual ingredients as labeled & the % stated on the label?

  • Did one of you leg workouts Sunday night. It’s Tuesday night and still sore. But it’s ok. Gains. I always warm up at least 5-10 minutes, then I did my leg workout. Then I even stretched after before I got sore. Drank my bcaa’s during the workout. Worked through it. Monday I did upper body with my trainer and an hour of ignite which is like Zumba. Today I only ran 20 minutes because I had class today. I can’t do legs tomorrow because I’m working out with my trainer on legs Thursday. Maybe upper body something tomorrow. Thinking back.:)

  • Please help me. I started working 3 months and added weight training this week. My hamstrings are killing me. I have been massaging myself with arnica ice. I had a rest day. It’s horrible:-( just gnawing /chewing pain I can’t stand it.

  • I made a massive massive mistake by doing an extremely intense calf workout/exercise while on some heavy painkillers and absolutely destroyed my calves for a good 3 days. They became extremely tender, very swollen and so painful even to the slightest touch, even a slight brush of the fingers with the force of a light scratch would hurt! I also couldn’t even sleep on my back due to the weight of my legs resting on my calves was so painful as well as extending my legs to become completely straight was impossible to do due to how tight my muscles were. So side sleeping was the only option and I never sleep on my side.

    There was probably close to 48 hours where I could not walk more than like 40-50 feet(like a damn crab mind you) at a time without my legs becoming extremely fatigued and the pain becoming so unbearable I had to sit down. Luckily after day 3-3 1/2 they started to let up and I was eventually able to walk again by day 4, which was a bit of a surprise because I was so scared it was going to last so much longer due to such intense pain I was in. Boy did I learn my lesson!

  • I think I may have heavily torn my lower bicep tendon it hurts a lot when stretching it happened after I was losing bicep curls should I just wait till it heals

  • I had DOMS so bad that I couldn’t walk hardly. Also I woke up in the middle of the night so parched that I felt like I’d trekked through the Sahara desert. Three timed I felt pops in my back and went stiff as a board. Dont be a bitch

  • We all know this feeling, sore muscles, pain, but you still want to hit the gym, still fancy to exercise. Proper stretching helps to release tension in your muscles. You can also use a great Gun Massager for: myofascial release, lactic acid decomposition, deep massage. Hightly recommended. Stay healthy and flexible 😉

  • I worked out on day 1 and woke up sore on day 2 (but didn’t workout) and then day 3 I worked out but couldn’t do lunges because of my quads… theyre really sore and they shake each time a do a lunge. I DO NOT HAVE KNEE PAIN.
    How many rest days should I take from exercises targeting the quads.

  • Great video. Question, my Biceps are extremely sore I have used supplements but they are still extremely sore, what sort of light exercises are recommended?

  • So let’s ask the question again… should you workout if your muscles are sore from a good previous workout?
    …I waited for a clear answer, but only heard a plug for supplements.

  • Can you give us your week schedule in the gym..
    like when do you workout your legs and what do you do before the gym and in the gym and after the gym?

  • Okay I’ve never work out. but I started two days ago and i did 20 push ups. waited 5mins could only do 18 more. waited 5 more mins. could only do 9 more. next day. My triceps are killing me. I couldn’t even touch my face with out pain. the left arm hurt worse then the right. Should i wait to work out or just take the pain and do it anyways?

  • pain in middle of muscle=good ; pain at the ends of the muscle=needs rest. And buy athlean-x’s snake oil. There, I saved you +9 minutes. If anabolic steroids work by shortening recovery time, then how come someone can just shoot ‘roids and get all kinds of stupid muscles?

  • 48 hours after first workout and my biceps and calves are sore as fuck, im meant to be going for my second workout this week in a few hours and not sure if i’ll be making things worse?

  • I’ve totally found if I push through the soreness it usually stops lol and I feel so much better after working out passed soreness

  • I work out 4 days a week, from sunday to thursday, and I feel sore every single day, except on saturday, but I still keep going, and I’m getting great gains, that is even without any supplements.
    If you’re overtraining, then you’ll know, because you won’t be able to lift anything; I had a weekend where I had to move to a new apartment, so I was lifting stuff, and not allowing my body to fully rest, and I could feel it immediately, once I got back in the gym, because I could hardly lift anything. If you can lift, then you’re good to go!

  • I have been binge watching your videos for days now and I just wanna say….. can we be friends in real life hahahahaha. Love ya girl, your videos are amazing and very helpful <3

  • I started my fitness journey a few weeks ago and I have this doubt, sumplements like Whey and similars are just for muscles or do they help in weight loss too??

  • I just time 48 hrs and it works everytime. Like in the morning there is some soreness but in the evening when its exactly 48hrs muscles recover completely every time.Might be a placebo but its a good thing, also sometimes I recover in 24 hrs.

  • I’m at a point in my life where I’m sore after anything I do. At one point in my life I was considered to be in very good shape. I I did devote varicose veins in my legs, I saw a doctor about the, because they were causing me pain. He recommended that I have the veins striped I did and an air bubble went to my brain causing a stroke, strokes are NOT a good thing, that was about nine years ago, I’m trying to become more physical again, but after nine years of poor diet and very little physical activity. I’m finding very challenging to say the least, but your videos are motivating, thank you. I’m typing and listening to your Vedic at the same time, muscle soreness is an indicator of recovery, wow I must be on my way. Ha ha. I’m not looking to get bigger, I’ve always been big, I just want to be leaner and stronger again. I volunteer with youth programs,stand I’d like to be able to keep up, that’s never been a problem for me prior to 2011 and my stroke. I know, I’ll sign up for one of you programs, I not rich but I do have a couple of dollars I can spend on health. One again thanks for the informative videos.

  • whit!! you definitely need to do a foam rolling routine bc i tried foam rolling but i just look like an idiot bc idk what i’m doing:( could you help a girl out??? pls & thank you!:)

  • It’s a big Oof when I’m told to get good and uninterrupted sleep when my bed is uncomfortable to lay on that even if I wasn’t dealing with muscle soreness, the bed makes me sore so when I’m sore from yesterday’s pt work out and then to get my 7hrs of sleep my bed is not I repeat not helping at all. And on top of that, soreness dose not go away over night or in a day I have another pt session tomorrow at 7am I’m still going to be sore when I show up to my recruiting station. Here’s the thing my session are mandatory of course there two days a week Tuesday and Thursday, Wednesday however is the only day in between the two I have to “”relax”” lol ha real funny nope one isn’t enough. I understand there are ways to help the soreness but because I only have one day in between my pt days idk how I’ll be able to fully recover before Thursday’s I mean after my Thursdays I got 4 days before it starts all over again to do some light work outs and over all allow relax time come in especially when need but this all something that I’m just not use to at this point.

  • Hey i love all of your videos and your tips… They really helped me throughout my whole Fitness journey so thank you so much…. And I would like to see a video of foam rolling just IN case if you’re thinking to film one… ��