The American College of Sports Medicine defines Delayed Onset Muscle Soreness, or DOMS, as pain that develops 12-24 hours after exercise with the greatest pain between 24-72 hours after exercise. If you have spent anytime in the gym you have likely experienced this at some point in your life. DOMS can occur when the body is adapting when you are new to exercise or raising the intensity of a workout. Along with high intensity workouts, eccentric exercise has been linked to higher instances of DOMS. Eccentric exercise is when the muscle is tense during lengthening. i.e running down hill puts tension on the quads as they are lengthening and absorbing the impact from the ground. It’s important to note that DOMS occur AFTER the workout. If you are having pain during a workout. If you are having pain during a workout, that is something that should be investigated further to prevent injury. Delayed onset muscle soreness is exactly that…..soreness, but it isn't only that. It can present as tenderness to touch, stiffness and slight swelling. This part of muscle repair. When you are strength training/exercise you are causing tears and breaking down the muscle, as the body repairs the muscle it grows bigger/stronger. Because DOMS is the result of muscle repair, many people have a “no pain, no gain” mentality and believe that soreness after a workout is the sign of a good workout. I don’t subscribe to this line of thinking. It is possible to build muscle with a moderate intensity workout. Unless you are brand new to exercise (and sometimes even if you are brand new) DOMS in my opinion can be a sign the intensity was a little too much.
Here are some methods I use to prevent DOMS from occuring in the first place:
I'm always available for questions.
Thanks for reading!