Many people believe that soreness is the ultimate sign of a successful workout. The more sore you are, the better the workout must have been, right? Not quite! While soreness is a common byproduct of exercise, it doesn’t necessarily mean your workout was more effective or intense. Let’s break down what muscle soreness really means and explore some strategies to help manage it.

What Causes Muscle Soreness?

Muscle soreness is often the result of a build-up of lactic acid in your muscles, which occurs during exercise. This build-up can be more pronounced if you’re lifting heavier weights, trying a new exercise, or doing a movement you haven’t performed in a while. For example, when you first start doing goblet squats, you might feel extremely sore, but over time, as your body adapts, that soreness decreases.

This adaptation is a sign that your muscles are getting used to the movement, not that your workout is any less effective. In fact, it’s common to feel the most sore during the first week of a new workout program and less sore as the weeks go on.

So, Why Am I Still So Sore?

Soreness is a natural part of working out, especially if you’re challenging yourself regularly. However, there are ways to manage it so you can still function (and walk!) the next day. Here are a few strategies to help you reduce muscle soreness:

1. Keep Moving

One of the best ways to alleviate soreness is to keep moving. Take a walk, play with your dog, or toss a ball around with your kids. Light activity increases blood flow throughout your body, which helps flush out lactic acid. If your legs are particularly sore, a quick bike ride or walk can work wonders. On the other hand, sitting around all day after a tough workout can actually make you feel more sore, as your muscles stiffen up from inactivity.

2. Hydrate

Ever noticed how after a massage or chiropractic adjustment, you’re told to drink plenty of water? That’s because staying hydrated helps prevent muscle cramps and aids in flushing out lactic acid. Dehydration can exacerbate muscle soreness, so make sure you’re drinking enough water before, during, and after your workouts.

3. Stretch It Out

When a muscle feels tight or sore, your natural response might be to stretch it out—and that’s exactly what you should do! Stretching, foam rolling, and following your workout’s specific warm-up routine are all great ways to reduce soreness. If you’re unsure which stretches to do, don’t hesitate to ask your coach for guidance. Flexx even offers a video series with different stretches tailored to specific problem areas.

Final Thoughts

Next time you’re struggling to walk after a tough workout, remember these three steps: move, hydrate, and stretch. By incorporating these strategies into your routine, you’ll find that your muscle soreness decreases, allowing you to bounce back quicker and continue pushing toward your fitness goals. Soreness might be part of the process, but it doesn’t have to hold you back!