Explaining DOMS
Feeling muscle
soreness or stiffness after a workout is pretty common! Most pain goes away
within 24 hours and you’re back in the gym hard at work, but what about that
lingering pain you sometimes feel over 24 hours past your last workout?
Delayed onset muscle soreness (DOMS) is the pain and
stiffness you feel in your muscles several hours after unaccustomed exercise.
DOMS is mostly felt between 24 to 72 hours after exercise and is very common.
It can occur anywhere in the body that has recently been exposed to unfamiliar
activity.
It’s a common myth that DOMS is caused by a buildup of
lactic acid, when it’s most likely caused by inflammation due to micro tears in
connective tissue. While you’re working out, micro tears occur naturally in the
connective tissue surrounding your muscle, and they usually are repaired after
your workout.
Is DOMS a bad thing?
No! Having DOMS is actually a positive indicator that you’ve
trained effectively by forcing a muscle and its connective tissue to repair
itself.
How can we prevent
it?
-Stay Hydrated- mainly by replenishing water and
electrolytes.
-Foam Roll or Massage the area-this can be part of active
recovery day!
-Sleep- allows time for the body to repair and heal.
-Increase Blood Circulation- try taking a warm, Epsom salt
bath!
-Active Recovery - which can include going for a walk or
light stretching.
It is recommended that you give your body time to fully heal
after experiencing DOMS before returning to your workout. Avoiding over-training
is key to preventing further muscle damage. It’s all about finding that perfect
balance between activity and recovery!
How do you find a
balance between the two? Let us know!
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