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Soreness in CrossFit

How long should I expect to be sore after a CrossFit Workout?

The duration of muscle soreness after a workout can vary depending on several factors, including the type and intensity of the exercise, your fitness level, and individual differences. Typically, muscle soreness, known as delayed onset muscle soreness (DOMS), peaks within 24 to 72 hours after intense exercise and gradually subsides over the next few days. Mild soreness may last only a day or two, while more intense soreness can persist for several days. Just know, you will be sore to a certain extent every week but you should not be to the point you cannot move. If you are consistently experiencing prolonged and severe soreness, it may be an indication of overtraining or improper recovery.

To manage muscle soreness and promote recovery, consider the following tips:

  • Rest and Recovery: Give your muscles time to heal and adapt by allowing adequate rest between intense workouts. Most CrossFitters abide by the 2 days on – 1 day off – 2 days on method so that they can recover in the middle of the week and get back to it for the remainder.
  • Nutrition: Consume a balanced diet with an emphasis on protein, as it plays a crucial role in muscle repair and recovery.
  • Stretching: Incorporate gentle stretching or low-intensity activities to improve flexibility and reduce muscle tightness.
  • Ice and Heat Therapy: Applying ice or heat to sore muscles may help alleviate discomfort and promote blood flow.
  • Massage:¬†Massage can improve blood circulation and reduce muscle tension, potentially easing soreness.

If soreness persists or is accompanied by severe pain, swelling, or other unusual symptoms, it’s advisable to consult with a healthcare professional to rule out any underlying issues or injuries. If you have any questions please ask a coach and we will lead you in the right direction.

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