Delayed Onset Muscle Soreness (DOMS) is the muscle pain and stiffness that occurs after intense or unfamiliar exercise. It is totally normal and very common especially when embarking on a new fitness program! It typically begins 12-24 hours after the activity and peaks around 24-72 hours post-exercise. DOMS is particularly common if the exercise involves eccentric contractions (where muscles lengthen under tension, like lowering weights or downhill running).
Causes of DOMS
1. Microtears in Muscle Fibres: The primary cause of DOMS is microscopic damage to muscle fibres during exercise. The body responds by initiating an inflammatory process to repair the tissue.
2. Inflammation: The immune response to muscle damage can lead to inflammation, contributing to the sensation of pain and stiffness.
3. Lactic Acid: Contrary to popular belief, lactic acid is not directly responsible for DOMS, as it is cleared from the muscles within an hour after exercise. However, it may play a minor role in muscle fatigue and immediate post-exercise discomfort.
Managing DOMS
1. Active Recovery: Gentle exercises like walking, swimming, or cycling can increase blood flow to sore muscles, helping reduce stiffness and accelerate recovery.
2. Stretching: Light stretching and especially static stretches (such as those we do in the classes) can help relieve muscle tightness and improve flexibility and bloodflow though it may not directly reduce soreness.
3. Massage: A gentle massage can help alleviate muscle soreness by improving blood circulation and reducing muscle tension.
4. Hydration and Nutrition: Proper hydration and a balanced diet rich in proteins and antioxidants can support muscle recovery and reduce inflammation. I find my turmeric shots really help with my muscle recovery post a strength workout too.
5. Ice and Heat Therapy:
- Ice: Applying ice to sore muscles can reduce inflammation and numb the pain.
- Heat: Applying heat after the initial 24-48 hours can help relax muscles and improve blood flow.
6. Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation, but they should be used sparingly and not as a long-term solution.
7. Rest and Sleep: Adequate rest and quality sleep are crucial for muscle recovery, allowing the body to repair damaged tissues effectively. It is so important to have at least one if not two rest days per week.
Prevention of DOMS
1. Gradual Progression: Avoid sudden increases in exercise intensity or duration. Gradually build up your workout routine and especially the weights that you use if you are strength training to allow your muscles to adapt.
2. Warm-Up and Cool-Down: Incorporate proper warm-up exercises to prepare your muscles and cool down afterward to gradually bring your body back to a resting state.
3. Eccentric Training: Gradually incorporating eccentric exercises into your routine can help your muscles adapt and reduce the severity of DOMS over time – more on this in a future blog!
Should you carry on training with DOMS?
Training with Delayed Onset Muscle Soreness (DOMS) is generally safe, but there are some important considerations to keep in mind:
When You Can Train with DOMS
1. Light Activity and Active Recovery:
- Engaging in light activities like walking, cycling, swimming, or yoga can help reduce soreness by increasing blood flow to the affected muscles. This type of training is beneficial for recovery and can alleviate the discomfort associated with DOMS.
2. Non-Affected Muscle Groups:
- If certain muscle groups are sore, you can train other non-affected muscles. For example, if your legs are sore from a workout, you can focus on upper-body exercises.
3. Reduced Intensity and Volume:
- You can continue to train the sore muscles, but it's wise to reduce the intensity and volume of your workout. This approach allows you to maintain consistency without exacerbating the soreness.
When to Avoid Training with DOMS
1. Severe Soreness or Pain:
- If DOMS is very severe, with intense pain, significant muscle weakness, or limited range of motion, it's best to rest or engage in very light activities. Training in this state could increase the risk of injury.
2. Altered Movement Patterns:
- If DOMS is causing you to change your movement patterns to avoid discomfort, it might be best to rest. Altered movement can lead to improper form, increasing the risk of injury.
3. High-Intensity Training:
- High-intensity training with significant DOMS can lead to muscle overuse, increased risk of injury, and longer recovery times. It’s better to wait until the soreness subsides before resuming intense workouts.
Benefits of Training with Mild DOMS
- Improved Circulation: Light exercise helps increase blood flow to sore muscles, which can speed up recovery.
- Mental Resilience: Training with mild soreness can build mental toughness and discipline, as long as it's done safely.
- Adaptation and Progress: Your muscles adapt to the stress you put them under, leading to increased strength and endurance over time. Light training during DOMS can help maintain momentum in your fitness routine.
Tips for Training with DOMS
- Warm-Up Thoroughly: A proper warm-up is crucial to prepare sore muscles for exercise. It can help reduce stiffness and make your workout more comfortable.
- Focus on Form: When training with DOMS, pay extra attention to your form to avoid compensating for sore muscles, which can lead to injury.
- Hydrate and Fuel Properly: Ensure you’re well-hydrated and nourished. Proper nutrition supports muscle recovery and can help reduce the severity of DOMS.
Summary
You can train with DOMS, especially if the soreness is mild. Opt for lighter activities, focus on non-affected muscle groups, and reduce workout intensity to prevent further muscle damage. However, if the soreness is severe or impacts your movement, it's better to rest or engage in gentle recovery activities until the soreness subsides.
As always, any questions please do get in touch.
Caroline x
