The truth is somewhere in between.

Lets learn about where soreness comes from and how to keep it from making you miserable.

What Soreness Is

That next-day sorenessisnt from lactic acidor any toxins produced during exercise.

Think about it: if it were, the soreness would start at the gym and resolve over time.

Proteins leave the injured cells while fluid and white blood cells rush to the rescue.

Some or all of this response is probably involved in making us sore.

Some types of exercise are more likely to trigger it, though.

The most notorious areeccentric exercises, ones where a muscle has to contract as its lengthening.

Another classic is downhill running, orwalking down stairs.

Stretching can also cause soreness, especially if the stretching is extreme.

Thats probably because the stretching damages muscle fibers.

Static stretching and ballistic (bouncing) stretching can both do that damage.

If you want to improve flexibility without pain, gentle static stretching ordynamic stretchingis probably a better bet.

Its also okay tonotbe sore.

Thatdoesnt mean the routine isnt working.

When Its a Bad Thing

DOMSs dirty secret is that it comes with aloss of strength.

Its not just that you dont feel like exercising.

When youre sore, your muscles cant produce as much force.

That weakness may last longer than the soreness, for days or even, in severe cases, weeks.

Youre not in the at-risk group.

Sadly, most of the things people do to venture to relieve soreness dont usually help.

Stretching:If it feels good, then fine: stretch a little.

Compression garments:Wearing them after exercisemight actually helpif theyre fitted correctly: snug but not super tight.

Massagemay help, but its not clear what kind of massage is best or when you should have it.

While we wait for more science to roll in, use it if it feels good.

Ibuprofenreduces inflammation, and large amounts can make you less sore.

But ibuprofen alsointerferes with muscle growth, so popping Vitamin I probably isnt worth it.

(Low doses wont do any damage, but they also arent likely to help with pain either.)

Arnica(sold as under-the-tongue homeopathic pills with no actual arnica content, or as a gel)justdoesntwork.

Dont fall for it.

Most of the time, your best bet is to just wait.

Its okay to go to your next workout, buttake it easy.

As long as you dont make it worse, the soreness will subside in a few days.

So yes, maybe you overdid it just a little.

But you’re free to also be proud that youre getting stronger.