Soreness, often referred to as the "love-hate" feeling in training, is a common experience for athletes after a tough workout. Many embrace this sensation, knowing it's a sign that their muscles are being challenged and adapting. But is soreness always a good thing? Well, it depends on your fitness level. For beginners, soreness is usually an indicator that their muscles are being used in a new way. However, for experienced individuals, the meaning of soreness can be more complex.
Delayed Onset Muscle Soreness (DOMS) typically occurs 24 to 48 hours after a workout and peaks around 48 hours later. This type of soreness is caused by eccentric contractions—when muscles lengthen while under tension. Activities like slowing down, changing direction, or lowering into a squat position involve eccentric movements, which cause more micro-tears in muscle fibers than concentric actions.
A study from Victoria-Monash University in 2001 found that eccentric exercise can increase the optimal length of muscle contraction. By adding sarcomeres, muscles become longer and more efficient, allowing for greater range of motion. These adaptations can last up to 10 days or more, making eccentric training a powerful tool for improving flexibility and performance.
Moreover, eccentric exercises have been shown to benefit tendonitis by helping to lengthen muscles and reduce pressure on tendons. So, should we aim to feel sore every time we train? Not necessarily. If your goal is to improve muscular compliance or flexibility, focusing on eccentric movements can be more effective than just chasing soreness.
Exercises like single-leg squats, step-ups, or slow eccentrics (often called “nativesâ€) can help you emphasize the eccentric phase. Adding resistance will increase the load, but it also increases the stress on your muscles and joints. If your focus is on speed, reaction time, or force production, too much soreness may actually hinder progress. Stretching a loose rubber band won’t make it stronger—it might even tear it.
In short, soreness isn't always bad, but it's not always a sign of progress either. Understanding when and why it happens can help you train smarter and avoid unnecessary discomfort.
Jiangsu Raymeel Home Decoration Co., Ltd. , https://www.raymeelhome.com