Welcome to my blog. I’m glad you’re here. Today’s topic is on DOMS. No this isn’t a Star Wars character or a Pokemon, it stands for Delayed Onset Muscle Soreness, (and I have it right now). It hurts, your muscles are very sore after working out. It has been a while since I was in the gym because the gym I go to is connected to my HOA in my neighborhood and at the beginning of the year you have all the new years resolutioners in there working out and I can’t get on a machine due to the numerous people that are in there. The gym will not put a cap on the membership, and it gets really bad at the pool in the summer! So, I have to work out at home and wait it out until about the end of March. It’s like bogo on taco Tuesday. So, let’s dive in and find out what this DOMS is.
We all know the benefits of exercise, right? We all know that Cardio burns fat and improves our heart health and strength training builds muscle, boosts metabolism, prevents injury and is good for our bones. We need these benefits from exercise to live active, healthy lives. But does putting in the hard work and time have to mean putting up with sore muscles? Maybe. Let me explain.
According to Lauren Murray, health fitness coordinator and personal trainer at Houston Methodist, muscle soreness can’t be prevented. But there is good news, there are ways to lessen the severity of the soreness you experience.
What causes muscle soreness
One of the first things people need to know is that anyone can experience it. So, whether you’re new to exercise or if you work out regularly but recently increased the type, intensity, weight, or duration of your routine whatever, anyone can have it. That’s because we all build muscle the same way: by breaking it down first.
Murray goes on to explain that the “extra load placed on your body during exercise creates tiny microtears in your working muscle.” These microtears are normal and required for muscle growth. These little microtears are what causes the soreness.
It’s uncomfortable, yes, but the body heals and repairs these tiny tears, which in turn builds back stronger and healthier muscles than before.
These sore muscles that you feel after a workout is actually a byproduct of the muscle healing process. This soreness is called Delayed Onset Muscle Soreness (DOMS). DOMS shouldn’t be confused with the acute soreness that can happen during or immediately after exercise. This is muscle fatigue, not muscle repair and strengthening.
How soon does DOMS set in?
Typically, delayed onset muscle soreness begins usually around 12 to 24 hours after exercise and can peak anywhere between one to three days. I worked out on Thursday and my chest and arms are really sore now, two days later. Why there’s a delay in muscle soreness is not clear yet. There is still a debate as to what actually causes this delay. The duration of your soreness greatly depends on how intense your workout was. This goes back to intensity, weight, time, etc.
How do you relieve the soreness?
So, it depends on your goals. For example, if your goal is to build muscle and gain strength, some soreness is inevitable. You have to have the microtears in order to build the muscle and strengthen it. But what do you need to do to relieve the soreness? Or are sore muscles really just about dealing with the pain? DOMS is a completely natural process that indicates your muscles are getting stronger and healthier so there’s really no harm or danger in just riding it out. I know it can be uncomfortable and there are a few things you can do…lucky for us huh?
Here are my six tips for relieving sore muscles:
- Use them. Believe it or not, one of the best ways to reduce the muscle soreness associated with DOMS is to actually use them, don’t baby them. You can do this through light cardio or active recovery, which includes stretching, foam rolling or yoga.
- Be sure to warm up first! This is veryimportant. 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 a few warmup sets before going heavy in a squat, bench press, or deadlift just to name a few.
- Progress slowly. If you go from 0 to 60, you’re not doing your muscles any favors. Give them time to adapt to the new program or workout. This will help tremendously limit the severity of your soreness. When starting a new workout routine or when upping the intensity, just be sure to do so slowly over the course of several days.
- Soak in a salt bath. Soaking in warm water with Epsom salts can help relax your muscles and relieve pain. This is a wonderful time to relax, have some me time and allow your body to recover. They do have different aromas such as lavender, and mint which is known to have calming effects on the body. Seriously check it out, I won’t tell.
- Take a pain reliever. Now just keep in mind, this won’t speed up the muscle-healing process, however, what it can do is help you put up with the discomfort associated with it.
- Make time for recovery. If you’re not giving your muscles adequate time to rest (and repair) you are setting yourself up for more intense soreness.
I hope this helps you understand the reason behind the soreness and why it’s important to have it, but there are things you can do to help. I know it’s painful and uncomfortable but without it our muscles wouldn’t get healthier or stronger. The next time you get DOMS try these 6 tips to help you through it. Have a wonderful day and I hope you live a happier, healthier life by reading these tips and tricks.
Remember….You Only Get One Body…..Make the Change!
Take Care,
Darren
Harmony Shift 