If you've just finished a Pilates session and are feeling a bit sore, you're not alone! Post-Pilates soreness is a common experience, especially for those new to the practice or those who’ve just ramped up their routine. But is this soreness a sign of a great workout, or something to be concerned about?
In this post, we get into everything you need to know about post-Pilates soreness, helping you understand why it happens and what you can do about it. Whether you’re a Pilates pro or just starting out, this guide will help you navigate those post-workout aches and keep you moving towards your fitness goals with confidence.
Feeling sore after a Pilates session is a common experience, and while it might not be the most pleasant part of your workout routine, it’s a natural part of the process.
Pilates is a fantastic workout – that’s a fact we don’t deny! It’s a low-impact exercise that focuses on developing muscular strength through core engagement among other benefits.
So, why the soreness? When you exercise, especially with a routine as focused as Pilates, your muscles are challenged in ways they are not accustomed to. This increased effort causes microscopic damage to the muscle fibres – scary, right? But, this muscle damage is actually how you build muscle strength.
This soreness, often referred to as Delayed Onset Muscle Soreness (DOMS), usually sets in a day or two after your workout. It’s a sign that your muscles are adapting and growing stronger. While acute muscle soreness is felt during or immediately after your session, DOMS is a more gradual, delayed response. Both types of soreness are expected and part of the process of building strength and improving fitness.
Read More: 5 Reasons Why Reformer Pilates Should Be Your Next Fitness Obsession
Several factors play a role in how sore you feel after a Pilates session, and they can vary depending on your experience level and the specifics of your workout.
How hard and how long you work out can make a big difference in how sore you feel. If you push yourself with high-intensity exercises or extend your workout, you might notice more muscle soreness. That’s because your muscles are working harder than usual and experiencing more strain.
Your experience with Pilates also affects how sore you feel. If you’re just starting out with Pilates, it’s normal to feel more sore. Your muscles are adjusting to the new movements and challenges, and this can cause a bit more discomfort. But don’t worry—this initial soreness usually fades as your body gets used to the exercises. If you’ve been practicing Pilates for a while, you might find that soreness is less intense, especially if you’re not changing up your routine drastically. Your muscles are more accustomed to the exercises, so they handle the workout better, though you might still feel some soreness if you ramp up the intensity or try new moves.
Feeling sore after Pilates? Don’t worry—there are plenty of ways to help your body recover and get back at the studio:
This might sound counterintuitive, but gentle movement can actually help ease soreness. Light activities like walking or stretching can promote blood flow to your muscles, which helps speed up recovery. So, don’t be afraid to keep moving, even if it’s just a gentle stroll or some easy stretches.
A warm bath with Epsom salts is a classic remedy for muscle soreness. The magnesium in Epsom salts can help relax your muscles and reduce inflammation. Soak for about 15-20 minutes to let the soothing effects work their magic.
If your soreness is really bothering you, over-the-counter pain relievers can help. They can reduce inflammation and ease discomfort, but be sure to follow the dosage instructions and consult with a healthcare provider if you have any concerns.
Rest is just as important as exercise when it comes to muscle recovery. Make sure to give your muscles time to heal by including rest days in your routine. Adequate sleep and relaxation are key to helping your body recover and get stronger!
If you’re finding that soreness is affecting your ability to stay consistent, consider trying a split-day routine. This means breaking up your workouts into muscle groups, for example, one day you work on the upper body, and another day you work on the lower body. This approach can help prevent overworking your muscles and reduce overall soreness.
Proper nutrition post-workout also plays a big role in muscle recovery. Make sure you’re eating a balanced diet rich in protein, which helps repair muscle tissue, as well as fruits and vegetables for their anti-inflammatory properties. Staying hydrated is also crucial for recovery, so drink plenty of water throughout the day.
Applying ice packs to sore areas or taking a cold shower can help reduce inflammation and reduce discomfort. Try an ice pack for about 15 minutes, or switch to a cold shower to refresh your muscles and ease the soreness.
Read More: How Many Pilates Classes Should I Do a Week?
Managing post-Pilates soreness doesn’t just stop at recovery—your approach to each workout can make a big difference. Here are some extra tips to help keep soreness at bay and make your Pilates practice more enjoyable.
If you’re new to Pilates or trying out new exercises, it’s important to start slow and let your body adjust. Jumping into intense workouts too quickly can lead to increased soreness and even injury. Gradually ramp up the intensity and duration of your sessions to give your muscles time to adapt and strengthen.
Warming up before your workout and incorporating stretching can make a big difference. A good warm-up increases blood flow to your muscles, preparing them for exercise and reducing the risk of soreness and injury. Stretching before and after your Pilates session also helps maintain flexibility and ease muscle tension, which can minimise post-workout discomfort.
Consistency is key to any fitness routine. Regular Pilates practice helps your muscles become accustomed to the exercises, which can reduce overall soreness over time. Keeping a steady routine also helps your body adapt gradually, making each workout feel more comfortable and less taxing.
Pay attention to how your body feels before, during, and after your Pilates sessions. If you notice signs of excessive soreness or discomfort, it’s important to adjust your routine or take a break. Listening to your body’s signals ensures you’re not overdoing it and helps prevent injuries.
Proper hydration is crucial for muscle recovery. Drinking enough water before, during, and after your workout helps flush out toxins and supports muscle repair. Staying well-hydrated can also reduce the risk of cramping and soreness, making your post-pilates experience more comfortable.
Feeling a bit sore after your Pilates session? It’s totally normal and part of the process as your muscles adapt and get stronger. While it might be a little uncomfortable, understanding what’s going on and knowing how to manage it can make all the difference.
By starting slow, warming up properly, staying consistent, and keeping hydrated, you can help ease that soreness and support a smooth recovery. Remember, a little soreness just means your muscles are doing their job, but if the pain feels intense or doesn’t go away, it’s a good idea to check in with a healthcare professional.
Ready to continue your Pilates journey with a supportive community? Join us at Club Pilates for expert classes and expert guidance to help you reach your fitness goals. We have studios across Australia, so you can get your session in wherever you are!