There’s simply one thing about being sore. Perhaps it’s that it attracts consideration to these muscular tissues you’ve constructed. Maybe it seems like a testomony to how arduous you went throughout your final exercise. Irrespective of the rationale, it hurts — however you additionally sort of prefer it. (Is that bizarre?)

Liking the soreness after a difficult exercise isn’t unusual, however it’s necessary to know the distinction between common exercise-induced muscle soreness and the sort that may point out an damage, like a pressure or pulled muscle. Right here’s a take a look at what “hurts so good” may really feel like in contrast with plain outdated ache.

Does Being Sore Imply I Had a Good Exercise?

No. Feeling sore after a exercise is widespread in case you’re new to train or in case you problem your self with a brand new routine, however analysis reveals that there’s no correlation between soreness and exercise high quality or effectiveness.

“It simply implies that you pushed your self somewhat too arduous,” says Trevor Thieme, CSCS. “That soreness isn’t one thing to fret about until it impedes on a regular basis actions or lasts longer than about 5 days, however it’s additionally a reminder to again off a bit the subsequent time you do this exercise.”

There are additionally steps you possibly can take to cut back the danger of being sore after a tricky coaching session — corresponding to foam rolling and consuming a post-workout complement that accommodates tart cherry extract or pomegranate extract.

Ache is a special story. “Should you really feel precise ache as a substitute of standard muscle soreness after a exercise, it’s time to again off till you determine what’s mistaken,” says Thieme. “And if the ache is extreme, acute, or doesn’t go away comparatively rapidly, name your physician.”

So What’s the Distinction Between Good and Unhealthy Damage within the Fitness center?

Whereas there’s no such factor as a “good” damage — solely comparatively innocent ones — there are a number of kinds of ache to be careful for, explains Theresa Marko, PT, DPT, MS, a physician of bodily remedy and proprietor of Marko Bodily Remedy in New York Metropolis.

Large pink flags embrace the next signs:

• Sharp ache
• Pins and needles in your arms or legs
• Spasm-like sensations in your muscular tissues

A pointy ache could possibly be an indication of a sprain, stress fracture, or different exercise damage, whereas tingling and spasming may point out that you just’re transferring too far right into a vary of movement for a specific joint.

One other necessary notice is to pay attention to once you really feel ache. Should you really feel an instantaneous sharp ache throughout a exercise, that may be an indicator of a pressure somewhat than soreness, which is often felt after a tricky exercise.

That mentioned, feeling “uncomfortable” somewhat than sore or damage generally is a good factor, corresponding to “when somebody is stretching into a brand new vary of movement,” says Marko. Youngster’s pose, for instance, can open up the backbone and stretches the lumbar muscular tissues, and that may “really feel barely uncomfortable but in addition good on the identical time,” provides Marko.

Moreover, the “burning” sensation in your muscular tissues throughout strenuous train generally is a productive signal; it means you’re pushing your physique near its limits, which is what you usually want with a purpose to make positive aspects, overcome plateaus, and set new private data. (Simply bear in mind, nevertheless, that going too arduous too usually can enhance your danger of damage and overtraining.)

When Ought to I See a Physician?

Even in case you just like the soreness of a tough exercise, it is best to search out an skilled if it lingers. “If muscle soreness doesn’t go away after 5 – 6 days, discuss to your physician to verify one thing extra critical isn’t occurring,” says Thieme.

Malek provides that there are a few pink flags to know. She explains that train induced muscle soreness ought to peak 48 to 72 hours after train, after which it ought to ease up. If it doesn’t lower on this timeline, or “there’s a rise in ache, change in urine colour to darkish, or the presence of blood within the urine, it is best to search medical help ASAP.”