The hardest part of sticking to a workout routine may be starting, but the second-hardest part is figuring out what to do when it's time for another workout but you're still sore from the first one. Below, I'll share some tips for relieving that soreness—but, even more importantly, I'll tell you what not to do. Perhaps the most surprising thing: you probably shouldn't skip your next workout.
DOMS can feel pretty brutal, but it's not serious. It doesn't mean your muscles are seriously damaged, and you're not going to injure yourself by ignoring it. Just to make sure we're on the same page, normal DOMS:
Feels better with movement
Usually starts the day after exercise (rather than the same day), and may last multiple days
There are medical conditions that can also cause muscle soreness, so check with a doctor if you think there may be more going on than the usual DOMS situation. One condition worth keeping in mind is rhabdomyolysis, which is muscle damage that gets severe enough to cause muscle breakdown and kidney issues. Dark-colored urine (often described as "tea colored" or "cola colored") is a huge red flag—get to the emergency room if you notice this. I've written more here about the differences between normal soreness and the kind that needs medical attention.
Do some active rest or gentle movement
You may not feel like moving at all, but it's worth fighting the urge to lie in bed. Once you get up and move around, the DOMS will start to fade, at least temporarily. Definitely do not cancel any plans for the day when you first wake up—that's the worst it's going to feel all day.
Movement helps to relieve the pain of DOMS, but it doesn't necessarily make it fully go away—if you sit down to watch TV for a while, the soreness will be back when your show is over and you get up. The only thing that can make it go away is time, so you'll have to be patient. In the meantime, here are a few more things to try for temporary relief and to support your body as it naturally clears things up.
Give yourself a massage
Gentle pressure can feel good on sore muscles, so consider treating yourself to a massage or asking someone to give you a back rub. A foam roller is a good way to give yourself some "self-myofascial release" (I'm convinced that's nothing but a fancy word for massage), or consider a massage gun.
What not to do when you're sore
Myths abound, so I want to call out a few specific things that you're better off not doing.
Ice or cold plunges. This one is a bit controversial, but it may interfere with the healing process.
Don’t skip your workout
When you're feeling sore, you’re probably tempted to just stay home with some Netflix instead of taking your achy body back to the gym. But resting doesn't help much in the long run. Beating the soreness for good comes from getting used to exercise, and you’ll never get used to it if you have to take a week off every time you get the idea to start again.
First, do your warmup, but ease into it gradually. If you planned to go for a run, start with a brisk walk and then see how an easy jog feels. If it's a lifting day, start with lighter weights than usual, and only add as much weight as you feel like you can handle today.
Even if you can't manage your regular workout, you're still doing something, and that's buying you insurance against future soreness. You're also not going to get anywhere near as sore after today's workout as you did before. Scientists call this the repeated bout effect: each workout (each "bout" of training) protects against soreness from the next one.
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