Delayed Onset Muscle Soreness (DOMS)
Why do Muscles Ache After Workout? They are often referred to by exercise enthusiasts as DOMS Delayed Onset Muscle Soreness. If you’re new to working out and have never experienced DOMS, you’re in for a thrill.
If you have worked out before, you know what I’m talking about. I want to discuss; What DOMS Are, Why Do You Get Them, How To Moderate Them, The Myths About Them and How To Relieve Them,
What Are DOMS
We’ve all experienced muscle aches and pains whether you exercise or not. DOMS are different from the acute, immediate and sharp pain of an injury such as when you have a muscle strain, sprain, pull or injure yourself during activity and that often causes swelling or bruising.
DOMS differs from regular muscle soreness in severity, duration of soreness. Acute pain happens immediately at the time of injury. Fatigue happens while you’re performing an exercise. Normal muscle soreness start immediately following a workout and can last a couple of days
DOMS tend to kick in from as soon as six to eight hours post-exercise, and peaks around the 48 hour
Why Do You Get Them
Thirty years ago it used to be thought that delayed onset muscle soreness was caused by the build-up of lactic acid in muscle tissue. It is now clear that whereas regular muscle soreness is predominantly due to microtrauma structural damage to muscle fibers, DOMS is caused by an inflammatory response to exercise.
Male or female, young or old, we’re all susceptible to DOMS.
You don’t need to experience muscle soreness after a training session to build muscle, and you shouldn’t rely on it as an indicator of productiveness.
How To Moderate Them
Take it easy when you start a new exercise or routine. Do less than you think you can, not more. More is not always better. It’s never better when you’re first starting out.
Since DOMS are most likely when you introduce a new training activity, increased intensity or volume, or if you are brand new to physical activity in general. It’s just your body is trying to adapt and prepare your muscles to do that activity again. The next time you won’t be as sore.
I often suggest someone starting out with the Lifeline USA TNT Cables: 15/15 Workout, don’t start with the cables, but just empty handed, and not for a full ten minutes, but just two or three minutes. You can always do more the next time. But, not if you can’t move or walk.
As a General Rule:
When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
The Myths About Them
No Pain No Gain Is just another one of those The Top Weight Loss Myths and Outright Lies! right along It’s caused by Lactic acid build-up, and It’s a good a indicator of muscle growth.
You don’t have to cripple yourself to prove you had a good workout. In fact it’s probably counter productive.
You will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively.
When muscles repair themselves, they get will larger and stronger, so that muscle soreness doesn’t happen again.
How To Relieve Them
I first started working out 50 years ago. I’ve been through DOMS and every other type of muscle and lower back pain you can name. Over the years you find ways to relieve your pain. I have mine.
Some I know the how of why they work and some I don’t care. I just know that individually and in combination… They Work!
In No Particular Order:
- Stretch/ Yoga
- Hot Bath + Massage
- Eat Fresh Pineapple
- 1/2 tsp to 1 tsp of Baking Soda in 16 ounces of water.
My newest discovery is the Baking Soda. I found out about it while researching something else. I was suffering from DOMS when I started Jogging for the year.
I tried it, I’m not sure why it works, but I can testify that it does. I now use 1/2 teaspoon of Baking Soda in 16 ounces of water as My Daily Pre-Workout Drink.
My Lifeline 15/15 Workout, doesn’t change much from workout to workout. The only thing that changes is the resistance so DOMS are no longer an issue.
My Walk/Jog/Run workout, changes every time I do it; time, distance, speed, terrain. It puts a lot of different stresses on my legs. I’m mostly likely to get DOMS in my thighs.
Works for me!