WHAT IS DOMS? DELAYED ONSET MUSCLE SORENESS
The term of DOMS is thrown around very casually in physical activity settings, but what is it?
Delayed Onset Muscle Soreness (DOMS) is a phenomenon that occurs after any new exercise or training program occurs. This is true for both newcomers and seasoned athletes. Once a new stimulus is introduced to the body, regardless of training status, there will be some degree of new soreness. Our muscles undergo a certain amount of microtrauma when we exercise (it is totally normal), and this is characterized by small tears in the muscle tissue itself. We feel the effects of this trauma as muscle soreness. The effects of DOMS are felt anywhere between 24-72 hours post exercise. DOMS triggers a natural inflammatory response in the tissue as tons of byproducts of muscle contraction and damage are left sitting in the muscle cells. Now does this mean you cannot work out for 24-72 hours after one session of training? Of course not. Does this mean you need to design your training in such a manner that you can manage high-intensity and low-intensity days to align with this physiological occurrence? Yes.
How do you deal with it?
The fitness industry, for decades and decades, has tried to introduce and test hundreds of methods for recovery from intense exercise. Other than the big three of sleep, proper nutrition, and hydration, one method stands above all of them: blood flow and movement. Wait a minute, the key to recovering from exercise is more exercise? It seems counterintuitive, but there has been research done on over 300 different methods of recovery, and while some have varying degrees of benefit, the most consistent is light exercise. When we exercise, our blood not only carries oxygen from our lungs to our muscles it also carries away all byproducts produced by our muscles. The inflammatory response in the muscle is normal after intense exercise, but that response should only be temporary. In order to be able to recover properly the body needs to move and create blood flow to those muscles. Blood flow will assist in clearing the inflammation from the muscle and reduce the feeling of soreness. This movement can come in many forms and doesn’t need to be intense or time-consuming.
Common Methods
Light movement circuit - squats, push-ups, good mornings, hip rotations, varying degrees of spinal motion, etc.
Yoga - restorative and Hatha are great methods that focus on gentle movements and breath control.
Biking (stationary or moving) - low impact on the joints and allows you to flow through at varying speeds
Go for a nice walk - if it’s a nice sunny day it's a great way to get some fresh air and relax.
Play a fun game outside - kick a soccer ball around, have a catch with a friend, shoot some hoops, and make it engaging and fun!
When the Soreness Hits
When the soreness hits your muscles, check out our recovery lounge to help you find relief!