Old and Sore: How to recover better from gym downtime plus podcast
Soreness after weight training, known as delayed onset muscle soreness (DOMS), is common and can be more pronounced in those of us due to factors related to age, hormones and metabolism. Here’s a breakdown of why you might be experiencing this and what’s happening in your body:
- Muscle Adaptation and Microtrauma: Weight training causes tiny tears in muscle fibers, especially if you’re new to it, increasing intensity, or trying new exercises. This microtrauma triggers inflammation as the body repairs and strengthens the muscles, leading to soreness. Those who are Over 35 and Up have muscles that may adapt more slowly due to age-related declines in muscle repair efficiency.
- Hormonal Changes: Menopause reduces estrogen levels, which affects muscle recovery and connective tissue flexibility. Lower estrogen can increase inflammation and reduce muscle repair capacity, making DOMS feel more intense. It may also contribute to joint stiffness, amplifying discomfort.
- Diabetes and Recovery: Diabetes can impair blood flow and nerve function, slowing muscle repair and increasing inflammation. High blood sugar levels may also cause oxidative stress, which exacerbates muscle soreness. If your diabetes is not well-controlled, this could further delay recovery.
- Age-Related Factors: Older people experience muscle mass and strength that naturally decline (sarcopenia), and recovery processes are less efficient. Your body produces fewer growth factors like IGF-1, which are crucial for muscle repair, making soreness more noticeable.
- Other Contributing Factors:
- Dehydration: Common in diabetes and menopause, dehydration can worsen muscle cramps and soreness.
- Nutrition: Inadequate protein or anti-inflammatory nutrients (e.g., omega-3s, antioxidants) can slow recovery. Diabetes may also affect nutrient absorption.
- Medications: Some medications or treatments might influence muscle response or fatigue. Check with your doctor.
What You Can Do
- Ease Into Training: Start with lighter weights and fewer sets, gradually increasing intensity to allow your muscles to adapt.
- Warm-Up and Cool-Down: Dynamic stretches before and static stretches after can reduce muscle stiffness.
- Hydrate and Eat Well: Aim for adequate protein (1.2–2.0 g/kg body weight daily) and anti-inflammatory foods (e.g., berries, fatty fish). Monitor blood sugar to support recovery.
- Recovery Techniques: Gentle massage, foam rolling, or warm baths may ease soreness. Consider low-impact activities like walking on rest days.
- Manage Diabetes: Keep blood sugar in check, as stable levels improve healing and reduce inflammation.
- Consult Professionals: A trainer experienced with older adults or a physical therapist can tailor a program. Check with your doctor to ensure your diabetes management aligns with exercise.
When to Seek Help
If soreness lasts beyond 5–7 days, feels asymmetrical, or is accompanied by swelling, severe pain, or changes in blood sugar control, consult a doctor. These could indicate injury, medication side effects, or diabetes-related complications.
Soreness is normal, but some unique factors in those who are over 35 can amplify it. With gradual progression and proper care, it should lessen as your body adapts.
