DOMS - Delayed Onset Muscle Soreness

No pain, no gain...no thank you?

The first thing to know about muscle soreness is that anyone can experience it — regardless of whether you're new to exercise or if you work out regularly but recently increased the type, intensity or duration of your routine.

That's because we all build muscle the same way: by breaking it down first.

Muscle soreness, also known as delayed onset muscle soreness (DOMS), is a common phenomenon that occurs after an intense workout or physical activity.

If you’ve ever exercised intensely after taking some time off—or you just tried a Group class at your gym for the first time—you know that you’re likely to feel pretty sore the next day. The pain you feel that leaves you waddling around—and can feel even worse two days after a workout—is thanks to a phenomenon known as delayed onset muscle

soreness, or DOMS.

So why exactly do you feel sore the next day, instead of right away? Here’s what you should know about DOMS—and when you should be concerned about that second-day ache.

What Is DOMS?

Unlike acute soreness that can happen during or immediately after completing an exercise — which is related to muscle fatigue , delayed soreness usually begins 24 to 48 hours after your workout.

Delayed onset muscle soreness is associated most with eccentric exercises, where you’re putting a load on a muscle while lengthening it, such as when you stretch out your arm after a bicep curl.

Muscle soreness is especially common after doing a workout you’re not used to, which is why if it’s been months since you last went hiking and you decide to trek , you’ll probably pay for it for the next few days.

What causes delayed onset muscle soreness?

Soreness is caused by micro tears or minor inflammation in your muscles. That might sound alarming, but in reality it’s a good thing because it prompts your muscles to heal and adapt, which strengthens them.

Delayed soreness is different because, well, it’s delayed. It happens after a workout, not during one. Why is that?

It’s an interesting phenomenon because no one knows the true answer. There are several theories, including micro-trauma to the muscle, lactic acid buildup, release of muscle enzymes, muscle spasms, connective tissue damage or muscle inflammation.

The general consensus is that delayed onset muscle soreness is not due to any one of those things but several.

Muscle soreness is not necessarily an indicator of a good or bad workout:

It is more closely associated with the intensity and novelty of the exercise. If you engage in a new or challenging activity that your muscles are not accustomed to, you are more likely to experience muscle soreness. This soreness does not necessarily mean that your

workout was better or more effective. It simply indicates that you have pushed your muscles beyond their usual limits or introduced new stressors.

On the other hand, the absence of muscle soreness does not imply that your workout was ineffective. Over time, as your body adapts to the exercise routine, the degree of soreness may decrease. This adaptation is a positive sign of improved muscle strength and conditioning.

What are the best ways to heal sore muscles?

Delayed onset muscle soreness can last anywhere from a few days to a couple of weeks. It should slowly improve over that time. Still, if it’s bothering you, there are a few things you can try to ease the ache.

These things didn’t shorten the period of time when someone is experiencing the soreness but made them feel better in the meantime.

Try active recovery

You may think you should refrain from using your sore muscles until they heal. Take an ACTIVE RECOVERY approach, where you work the muscles lightly.

After the initial tender phase, try some light exercise that will engage the sore muscles, like gentle yoga, a walk or a light swim.

Be sure to warm up

An important part of protecting your muscles is making sure they're primed for use before you challenge them. Make time for several minutes of warm up before every workout.

Do some stretching

You can try this along with a foam roller, or just stick to the type of stretching you do during your typical WARMUP or COOL-DOWN.

You can try a mixture of dynamic stretches, like a forward bend, and static stretches, like a classic hamstring stretch sitting down and stretching your leg out while holding your foot.

Massage those muscles

You could do this yourself with a foam roller or enlist the help of a massage therapist. Either way, make sure the massage is on the gentler side.

Use hot or cold therapy

Either will work; pick the one you prefer, whether that’s a heating pad or a cold pack. Cold will help reduce any inflammation you may have whereas hot will increase blood flow and reduce stiffness.

How sore is too sore?

Muscle soreness is normal during recovery, but excessive or prolonged soreness may indicate overtraining or inadequate recovery. Listen to your body, progress gradually, and prioritize rest and recovery to prevent injuries and promote overall fitness. At manlifestyle.in I follow these principles to prevent overtraining and maintain enthusiasm while reaching your maximum fitness potential.

Delayed onset muscle soreness is not dangerous and should resolve within, at most, a couple of weeks. If it doesn’t, that’s a good time to talk with your doctor about what else could be going on, like a SPRAIN or STRAIN.

DOMS also shouldn’t be so painful that it prevents you from doing everyday activities.