Why am I so sore after my workout?  What is soreness? 

Soreness means that you exposed your muscle to something it wasn’t familiar with. Essentially, we have to break your muscle down in order to build it up. Our team of coaches has thoughtfully and systematically planned out a way to do this with each athlete. Still, it is important to communicate your soreness levels with your coach.

Why is my soreness getting worse?

You’re experiencing something called, ‘DOMS’ known as ‘Delayed Onset Muscle Soreness.’ This typically happens when a muscle is stressed eccentrically or while it is lengthened. (Think: As you descend to the bottom of the squat or as you lower yourself in a push up).  With this type of training, the discomfort you feel from soreness may not occur until 24-48 hours after the workout is completed. In fact, sometimes the soreness begins to get worse after that 24-hour mark. You may be thinking, why are we doing this to you? Eccentric strength will lead to a greater increase in muscle mass and integrity of the muscle. And it’s not just your muscle that benefits too; your connective tissue that surrounds your joints will be strengthened by stressing your body eccentrically. Whenever you’re experiencing soreness and wondering why you’re putting your body through this, just remember that these are the types of movements that are going to protect you from injury and lead to greater overall strength and athletic gains in the future. 

Should I expect to feel this sore after each workout?

If you are experiencing extreme soreness after each workout that means the body is not adapting to the stimulus. There can be several reasons for lack of adaptation but our most comment culprit we see is infrequency in training (ie. One training session every two weeks or missing three weeks at a time). Trust us, we get how busy a young athlete can be with the various sports games and practices. However, it is important that if you begin training, you make a commitment to consistency. If consistency is not the issue and extreme soreness is still being experienced then there should be a further conversation with our coach about how you are feeling. From there, we can work out a plan to adjust so that your body can better adapt to the stress from training.

What about in-season? I don’t want to be sore or tired for my games.

Completely understandable! We don’t want your body sore for the games either. The off-season is when eccentric training will play the highest role in the workout program. Once the program advances, concentric effort and power become our main focus. Once an athlete is in their main season, we won’t be involving much eccentric strength work in order to avoid that particular muscle damage that causes soreness.

What do I do if I’m experiencing soreness?

The best thing to do with soreness, and I know it may seem counter-intuitive, is to get moving. Do not sit around all day. Go walk your dog, take a light jog, swim, bike, or jump rope. It doesn’t have to be complicated, just do something to get blood flow to your muscles. This increase in blood flow throughout your body will circulate nutrients to your muscles and help speed up the repair process. More times than not, after breaking a sweat and doing something active, your muscles will be less sore than they were before. 

-Cassie Reilly-Boccia

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