It's like clockwork: someone completes their first V Shred workout...
Usually a lower body workout specifically… and then one of our coaches gets this email within 24 hours:
I’m SOOO sore. I can barely walk. Is this normal? Am I dying? Will it ever get better?
The pain definitely isn’t “funny,” but since we’ve all been there, it’s hard not to smile a little at the question. Especially because we’ve got the answers locked and loaded:
- NO, you are not dying
- Yes, this is normal
- And YES, thankfully, it will get better.
Those are the big answers, but let’s dig a bit deeper into exercise-induced muscle soreness: what MIGHT be causing it, what you can do to help CONTROL it… even if you can’t exactly STOP it.
What causes muscle soreness?
Interestingly, researchers aren’t 100 percent clear on exactly what causes you to feel soreness or DOMS (delayed-onset muscle soreness) after a workout, but there are several likely CONTRIBUTORS, including:
- Using a full range of motion
- Training with intensity
- Pushing through the burn
- Performing strict, controlled reps that STRETCH your muscles
Does that list look familiar? If you’ve ever worked with a good personal trainer, they may have used those cues to improve your technique! So basically, all the things that can make a GOOD workout… can also make you ache AFTER that workout.
No, to be clear, that doesn’t mean soreness always indicates a “good workout.” You can be sore in a bad way, too! But it does mean that soreness is pretty much a part of the fitness lifestyle, and for most of us, it’s inevitable.
How long does it last?
For a lot of people, DOMS is most intense for a day or two, but sometimes it can linger for longer. When you’re starting a new workout program, or getting active again after not training for a while, it can definitely stretch into 2-4 days. Sorry!
Is there anything I can do to prevent DOMS?
You might not be able to prevent muscle soreness entirely. But there are things you can do to help it not be totally overwhelming! These include
- Do a warm-up prior to exercise. This is why the video workouts in V Shred University almost always contain a warm-up!
- Stay hydrated before and during your workout.
And while you’re drinking up… maybe put a scoop or two of Sculptnation Branched-Chain Amino Acids in there! Drinking BCAAs has been shown in research to help decrease muscle soreness… but there’s a catch.
It only works if you drink these BEFORE your workout. Taking them later on and hoping that it’ll make your soreness magically disappear doesn’t appear to work!
Is there anything I can do to decrease the soreness I'm feeling right now?
Yes! You can get moving… even though you may not be excited to hear that!
Low-impact exercise like walking, biking, or swimming are great. So if you enjoy those activities, do them on your “off” days to help be ready for your next workout. Restorative activities like stretching and some gentle foam rolling can also help!
And yes, to be clear, you CAN exercise sore muscles safely. It’s not dangerous. But it’s not exactly FUN either. This is exactly why our most popular programs, like Fat Loss Extreme and Toned in 90, alternate upper-body and lower-body workouts: So you can let one half of the body recover while the other half works!
What else can I do to control soreness?
There are some really great nutritional and exercise techniques we haven’t discussed here that could work for you. But we need to get to know you first!
Click the link below, and we’ll connect you with a V Shred coach who can help you experience maximum results, with as little pain as possible along the way.
They’re real people who have helped thousands of other real people just like you—not robots creating cookie-cutter workout and meal! With a coach’s help, all you have to do is bring the energy. They’ll handle the rest!!
Every V Shred custom nutrition and workout plans comes with:
- Customization to your likes, dislikes, and abilities
- Unlimited communication with your coach
- Unlimited changes to your plan
Get matched up with your perfect coach and start building a life-changing relationship today!