Training Through Soreness

After a tough workout or as the baseball season progresses, when the inevitable soreness kicks in, many people believe that rest is the best medicine to combat this soreness. However, I would argue that, contrary to popular belief, it is actually movement that is the best medicine for soreness. But remember, not all movement is created equal, and it is important to identify which type of movement is the most beneficial for each circumstance and for you. This article is going to highlight how and why mixing high and low intensity training is a great method to help train through soreness instead of hoping rest will do the trick. 

First, what is soreness and why do our bodies feel sore after an intense workout? During a high intensity workout, your muscles experience that “feel the burn” sensation, especially when you push the muscles to failure during exercises such as lifting heavy weights. The burning you feel is a combination of lactic acid, hydrogen ions, and other by-products building up in the muscle. Pushing the muscles to failure can cause this feeling, whether with high reps or high weight. After your workout is when the soreness kicks in. Soreness is commonly said to be due to the “lactic acid” build up after exercise, giving that muscle burn during the workout and then the after effect of soreness. However, while there is no proven cause of soreness it is most likely due to the fact that lifting weights breaks down the muscle, creating microtears, which causes the muscle to rebuild bigger and stronger. It is those microtears that can  leave you feeling pretty beat up the next day or two, often called the DOMS or delayed onset muscle soreness. So how do you combat the DOMS? Here is a hint, it isn't through rest!

Combating the DOMS is important to help you recover and to set you up for success in your next training session or next game, and here is why movement is a better prescription than rest. I am a proponent of “movement as medicine;” therefore, the day after a high intensity training session, I will often program a low intensity recovery day. These low intensity days are a combination of low intensity cardio such as biking, walking, or light running. In my experience, completing the cardio conditioning first helps to warm and increase oxygen to the muscles aiding in recovery. This is followed by a series of static or dynamic stretching, and isometric exercises, and finishing if possible recovery modalities such as contrast baths or compression.

Wait, did you just say static stretching?? Yes, there is some research that confirms static stretching alone will not alleviate soreness, but it can aid in improving flexibility and strength. Therefore static stretching is often a piece of a low intensity training day combined with low intensity cardio conditioning. Static stretching followed by long duration isometric holds can allow you to get into deeper ranges of motion and has been proven to increase position specific strength. Therefore, if you stretch, then get into a deep lunge position, you are getting stronger in that position. Long duration isometrics do not create a ton of soreness, depending upon how they are executed. 

This is not the only way to combat muscle soreness, and I am not saying that this method is guaranteed to avoid feeling t sore. However, I am saying that based on my experience in strength and conditioning, I have seen how the mixing of high and low intensity training sessions, mixed with low intensity cardio, stretching, and isometrics can help mitigate soreness at least in the short term. Give it a try and let us know how you feel!

In Good Health,

Mark Jesse Jr., MS, CSCS-RSCC, USAW-2, PN, RPR

Articles for reference: 

1. William D Bandy, Jean M Irion, Michelle Briggler, The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles, Physical Therapy, Volume 77, Issue 10, 1 October 1997, Pages 1090–1096, https://doi.org/10.1093/ptj/77.10.1090
2. Warneke, Konstantin1; Keiner, Michael2; Wohlann, Tim1; Lohmann, Lars H.3; Schmitt, Tina4; Hillebrecht, Martin5; Brinkmann, Anna6; Hein, Andreas6; Wirth, Klaus7; Schiemann, Stephan1. Influence of Long-Lasting Static Stretching Intervention on Functional and Morphological Parameters in the Plantar Flexors: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 37(10):p 1993-2001, October 2023. | DOI: 10.1519/JSC.0000000000004513 
3. Lum, D., & Barbosa, T. M. (2019). Brief review: Effects of Isometric Strength Training on strength and dynamic Performance. International Journal of Sports Medicine, 40(06), 363–375. https://doi.org/10.1055/a-0863-4539

Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al. Effect of isometric strength training on mechanical, electrical, and metabolic aspects of muscle function. Europ. J. Appl. Physiol. 40, 45–55 (1978). https://doi.org/10.1007/BF00420988