Muscle Soreness … Why it Happens, How to Prevent it, & How to Cure it

View Our Presentation on Muscle Soreness and Recovery

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Tips for tackling muscle sorness from Paul Roberts

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Why Do You Get Muscle Soreness?

When muscle fibers slide past each other when loaded, there is micro tearing of the actin and myosin filaments.
The tearing is normal to strength training, but it creates soreness.

If more load is applied to the muscle than it can withstand, the muscle can be strained, or tendon can be ruptured.

Sufficient Hydration improve recovery and decreases soreness;
Sufficient sleep aids in recovery speed;
Lower inflammation to increase your body’s recovery capacity;
Use massage or instrument assisted soft tissue mobilization to improve muscle function;
Take whey isolate after intense workouts to aid in recovery;
Take branch chain amino acids during workouts to decrease soreness
Ensure that you have sufficient electrolytes to prevent cramping

Soreness after the fact is called DOMS (delayed onset muscle soreness)
To “cure” DOMS, you need to help your body rebuild the damaged tissue
Increase hydration to approximately ½ ounce per pound of bodyweight
Use anti-inflammatories like cinnamon, garlic, holy basil, and turmeric
Foam rolling and occlusion band therapy (Rock Floss or Voodoo Bands) are very effective
Light cardio work like walking or swimming can help. More blood flows helps the body remove broken down tissue
Get enough sleep. Recovery happens when you are resting