Soreness that develops roughly 12 to 24 hours after a intense activity is actually known as Delayed Onset Muscle Soreness (DOMS for short) – the pain is basically due to inflammation.
How long should you wait to workout?
There is not a specific number of days for everyone, as there are different variables to consider for different people. I personally believe that nobody knows your body better than you – which means only you can really determine the frequencies of your rest days! If you are experiencing DOMS, I recommend waiting until you feel relief before partaking in intense physical activity again.
You need to allow yourself the mindset that resting isn’t slacking and that your body actually needs time to recover to be at it’s best!
Many people are in the mindset of restricting calories on non-training days or feeling food guilt because they have not “earned” their food – but the truth is, your body needs the nutrition to allow optimal recovery on rest days!
While sometimes it may feel counter-intuitive to take regular days off from the gym when trying to improve your health – overtraining is a real thing and it can negatively impact your health (not to mention, hinder your progress) if you aren’t allowing your body to heal in between workouts.
What can you do to ease your sore muscles?
- Foam rolling
- Epsom salt baths or magnesium oil spray
- Proper nutrition to accelerate recovery
- Omega-3 supplementation to reduce inflammation
- Contrast showers
- Adequate sleep