Still feeling leg day…. 2 days later
Ever had a really great workout, then wake up the next morning and you feel fine. Kind of question yourself because you thought it was challenging but you feel normal. Then…. it happens…. DOMS sets in and you’re confused because that workout was days ago. What is DOMS?
Delayed Onset Muscle Soreness (DOMS) is a common experience after engaging in physical activities, especially if these activities are new or more intense than you are accustomed to. DOMS typically occurs within 12 to 24 hours after exercise and can last for several days. It is characterized by muscle stiffness, tenderness, and discomfort.
The underlying cause of DOMS is believed to be microtears in the muscle fibers that occur during exercise, particularly during eccentric movements, where muscles lengthen under tension. This is a natural part of the muscle repair and growth process. As muscles heal, they become stronger and more resilient, adapting to the physical stress placed on them.
To manage the soreness…. or “DOMS”effectively, consider the following strategies:
1. Active Recovery: Engaging in low-intensity activities, such as walking or light stretching, can promote blood circulation to the affected muscles, aiding in recovery.
2. Hydration: Staying well-hydrated helps maintain muscle function and recovery.
3. Nutrition: Consuming a balanced diet rich in protein, healthy fats, and carbohydrates supports muscle repair. Nutrients such as omega-3 fatty acids and antioxidants may also have anti-inflammatory effects.
4. Rest: Allowing adequate time for recovery is essential. This may involve rest days and avoiding repetitive high-intensity workouts until soreness resolves.
5. Foam Rolling and Massage: These techniques can help alleviate muscle tightness and improve recovery by enhancing blood flow to sore areas.
6. Heat and Cold Therapy: Applying ice packs shortly after exercise can reduce inflammation, while heat can help soothe tight muscles later during the recovery process.
Understanding DOMS is crucial for athletes and fitness enthusiasts alike, as it not only signifies that muscles are adapting and strengthening but also underscores the importance of a balanced approach to training and recovery. Regular exercise with appropriate intensity and volume can help minimize the occurrence of DOMS over time.
