All about DOMS

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written about sodium, calories, trans fat, the macronutrient fat, ghrelin and leptin, and stretching.


This week I'll be focusing on DOMS, (delayed onset muscle soreness) or the pain we all often experience after an intense or new workout.


The muscle soreness most often occurs when people are starting a new exercise program, or significantly alter their current regimen. Most of the pain is felt after you've rested for a significant period of time after your exercise, such as when you wake up the next morning. Or about 12-48 hours after you've actually exercised. 


The soreness occurs because when you exercise you create tiny microscopic tears in the muscles you are working. After you workout, your body has to work to repair these tears so that you can build muscle and shed fat. Although these tears may cause soreness, they are actually a sign of positive changes in your body. That sore feeling means your body is adapting to the changes brought on by exercise and becoming stronger However, no one likes being tight and stiff so there are ways to minimize the amount of soreness you feel after a workout.


Warming up and cooling down before and after you exercise can help to both warm up your body and later stretch out your muscles to prevent injury, but also prevent soreness. Easing into your workout routine is also important. If you are just starting out, do not immediately try and do something that your body is not equipped to do. Leveling up in your workouts takes time, and that time will allow your body to adapt without unnecessary muscle soreness. 


If you do experience DOMS, which most people will at some point or another, there is no reason to be worried so long as you can tell that it is DOMS and not an injury. Feeling sore feels very different then feeling injured. You may feel tight and stiff in your movement throughout the day, but if you are experiencing any shooting or sharp pains it is important that you treat that as an injury. 


Treating DOMS is relatively simple. Mostly it just takes some time for your muscles to repair so that you can get back to your full routine. Cardio while sore is a good idea because it does not put too much resistance on your body, but also loosens up the muscles and gets your body moving. Strength training an already sore area is bad for the body and can lead to overtraining because the muscles never have ample time to repair. 


The most important thing to know about DOMS is that it is a temporary, dull pain that means your body is getting stronger. If at any point you experience something more severe, you should treat it as an injury and be much more careful with your exercise routine.