Sore From Working Out? Suck It Up and Try This…

Posted by Brian Utley

8
Sep, 2010

3 comments

A Fitness Training Post:  Soreness and Recovery…by Brian Utley

We’ve all been there.  Maybe it was after a long lay-off from the gym, a change in workout routine, or even a session really focused on a particular body part.

SORENESS!!!

It’s kind of a catch-22, isn’t it?  You have that sense of accomplishment, because the soreness indicates that you’ve worked hard but, dang, it sucks.  Every movement is calculated based on the level of pain you are willing to endure, and you curse yourself for the extra set of lunges that has your glutes begging for mercy.

So, what is our usual solution to post-workout soreness in the days that follow?  Avoid those muscles at all cost, right?  Well, let me provide a little perspective that may change your approach and actually help you recover faster.

First of all, let’s really evaluate your soreness.  If the targeted body part is sore to the touch or range of motion is significantly limited then, yes, a day of rest would be appropriate.

BUT, if you pass these 2 checkpoints you’ll find that active rest, or light exercise, on the “infected” parts the following day can actually help alleviate some of the soreness and allow you to recover faster.

I use a particular approach with my clients that relates to this discussion.  If it’s an important movement, use it every day.  Those out there who are ultra recovery conscious may cringe at that notion, but consider that it doesn’t mean I load the movement the same every day.

For example, the single leg straight leg dead lift.  I use this movement as a hip mobility drill with my clients every day.  They are either using only body weight or a fairly light implement.

On the other hand, I take the same movement pattern and load it heavily 2 days a week to train for strength.

I’m using the same movement pattern and muscle groups but applying different objectives.

This brings me back to my original point of light exercise on sore body parts the day after a workout.  The idea is to use a weight that is about 20-30 percent of your 1 rep max for the movement and perform 2 to 3 sets of 10-15 reps.

This activity will promote more blood flow and nutrients to your muscles which, in turn, remove waste products and help the repair process.

So, next time you’re contemplating shutting it down the day after intense exercise due to some residual soreness, consider that you may actually be compromising your recovery instead of helping it.

Your Coach,

Brian Utley

Speaking of soreness, try putting your legs through this and NOT being sore:  Single Leg Training

Posted in Warm Up | Cool Down | Stretching by Brian Utley | 3 Comments

3 Comments "Sore From Working Out? Suck It Up and Try This…"

  • Moe says:
    September 14, 2010 at 9:24 pm
    Reply

    Hi Brian,

    Let me just say i enjoy reading your articles , they are always well written but i wouldn’t expect anything else on this site ;)

    i was actually having a conversation about this with a friend the other day
    My approach is yes i will work muscles when there sore but i will use a lighter weight.
    for example , i use a full body workout 3 -4 days a week all compound exercises , 2 days will be heavy 5×5 and the other 2 will be a lighter 4x 10 rep scheme i find my muscles actually feel better the next day when i workout them out (lightly) when there sore. Im just glad im not the only one out there who is doin this also.

    • Brian Utley says:
      September 15, 2010 at 7:48 pm
      Reply

      Moe,

      Sounds like you’re ahead of the curve. I’m a big proponent of rest and regeneration, but I think many people take the concept of recovery too far and fail to think outside of the box. Our bodies are going to perform certain movement patterns every day, so it’s silly to think that we can’t take a pattern that was trained heavy the day before and avoid it all together. And, like you said, you actually help the recovery process when you give the worked muscles just the right attention the next day.

      Brian

  • Evelyn says:
    September 28, 2010 at 11:12 am
    Reply

    I’ve managed to make my left arm bicep pretty sore (inside my arm, somewhat above and right where my shoulder bends). Feels pretty tender to squeeze, and I can’t straighten my arm out fully… it gets stiff whatever position I hold it (straight as possible or bent).

    Today and yesterday I did workouts that used both arms (close-hand and burpee push-up’s, and plank holds). Now these exercises didn’t target the sore area, but they added pressure–the soreness certainly felt tenser afterward, making my muscles even tighter and at least a little harder to flex. The pain isn’t severe, but if someone were to snap my arm straight real quick, I’d certainly scream bloody murder lol.

    So basically I wanted to ask, am I just worsening it with exercise that puts any pressure on it, even if not directly? Should I rest it a couple days or try to do my workouts while only doing very light exertion with it? I’ve never had soreness quite like this before, is why I’m unsure on what to do… in the meantime, I’m just going to flex it often and easily, to help with the tightness.

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