Do sore muscles always equal muscle growth?

Post-workout stretches are great to alleviate tight muscles and reduce the symptoms of DOMS. — Photos: Pexels

No pain, no gain, right?

It’s something many of us have been told, although it’s not necessarily true.

The human body is a complex system that is designed to move, and functions best when it’s reasonably active.

Doing physical chores everyday and working out (with the intention to sweat) are not the same thing.

Our muscles might get sore when we work out, and this affects people of all ages and fitness levels.

For example, you went hiking yesterday, and today, your calf and thigh muscles are screaming in pain.

Sure, if that was your first attempt at hiking, then your muscles would have had to work extra hard to take you up and down the hills, especially if you have not used these muscle groups in your regular workouts.

It’s normal for muscle stiffness and aches to kick in 24 to 48 hours post exercise (known as delayed onset muscle soreness or DOMS).

They are a result of microscopic damage to the muscle fibres, and occur when you force your muscles to work harder.

As part of the repair and recovery process, your body ramps up the production of cells that make certain nerve endings in your body more sensitive.

When you move, these nerves send signals to the brain, which then creates the perception of soreness.

Any exercise you are unaccustomed to, or if you’re pushing yourself too hard too soon, can contribute to DOMS, which can last for up to five days.

Day two or three is usually the worst, but this should taper off and resolve without treatment.

However, it shouldn’t feel as if your body has been so battered that you can barely lift a limb the next day.

If the pain from DOMS stops you from doing your normal daily activities or if it lasts for more than a week, then you need to seek medical attention right away.

Manage your workouts

Some soreness gives us a good feel – the body is acknowledging our hard work – but the law of diminishing returns applies.

If you're trying an exercise routine for the first time and have never used those muscles before, then DOMS is probably going to strike.

Excessive soreness will prevent you from achieving quality workouts on subsequent days.

That’s one reason why exercise newbies tend to give up after a few sessions – because the activity is no longer enjoyable, but painful, due to their personal trainers pushing them too hard.

You want to go easy on tender muscles, but that doesn’t mean abandoning your routine until the aches subside.

Instead, go slow the next day or two with an easy swim, brisk walk or yoga before resuming hard training again.

DOMS decreases over time as, from a physiological standpoint, your muscles are starting to adapt to different stimuli.

But while muscles repair and become stronger after DOMS, it does not always lead to muscle growth or hypertrophy.

If you perform full body training sessions several times a week, then muscle soreness will prevent you from gaining strength, because obviously, you won’t be able to work your muscles as efficiently.

Imagine running a 10km race everyday at the best possible timing – it’s simply not possible.

Yes, your muscles will firm up during this time, but don’t expect to see big changes as this will require a longer time.

Soreness doesn’t equal muscle

Research shows that some people may see visible growth in muscles within four to eight weeks of resistance training (the process begins in the early stages of training).

Working out too hard too often can lead to muscle aches.

In a 2019 study, Brazilian researchers put high- and low-soreness training programmes to the test and found that both deliver similar gains in muscle mass.

They compared a group of men who trained a specific muscle group once a week with another group of men who performed a full-body workout five times a week, Monday through Friday.

Subjects in the group that hit each muscle group once a week reported a much higher level of DOMS.

There was no significant difference in strength or size gains, however, between the two groups.

In other words, both the “low soreness” and “high soreness” training programmes increased muscle mass and strength to a similar degree.

Some people will experience DOMS to a greater extent than others, while some exercises will stimulate more soreness than others.

If a muscle group or joint on one side of your body is sore after a workout, but not on the other side, it may be a sign that you have overworked a body part.

While it doesn’t automatically mean you have injured yourself, jumping back into exercise too quickly without addressing the issue can make it worse.

Chronic soreness after every workout could also indicate that you’re skimping on important aspects of your recovery, such as proper rest, sleep, nutrition or hydration, or that you’re simply working out too frequently.

Eating something immediately after exercise is beneficial, as your muscles are primed to take on nutrients within 30 minutes of finishing exercise.

A simple carbohydrate such as yoghurt, and a protein-based snack or shake are good choices, followed by a balanced meal within the next hour or two.

Since mild dehydration can make DOMS worse, drink plenty of water to reduce the aches.

Besides nutrition, there are a number of recovery techniques that can alleviate DOMS, such as wearing compression clothing, using a foam roller, stretching, and taking ice baths or cold showers.

Even standing under cold water for five minutes at the end of your shower will help.

Do what works well for you.

No pain is okay

Now, if you don’t get sore after a workout, is that bad? Was the workout not effective?

Of course not.

That probably means your muscles have reached a level where they can handle the volume of activity or load placed on them.

Or possibly, you’ve been cross-training by mixing up your workout routines so that the muscles get different surprises every time – they’re bracing themselves for what is coming, hence they don’t get “shocked”.

Interestingly, if your body feels fine after a strenuous workout, it could be because you’re doing all the right things when you’re not working out!

Focus on making your workout about taking time for yourself, letting go of the stress of the day and appreciating what your body can do.

The long-term goal should be to build a strong, healthy body and mind.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.