DOMS-Muscle Soreness

What exactly is DOMS - or Delayed Onset Muscle Soreness? Well it is that aching, painful feeling we tend to get after a hard workout or when we haven’t worked out in a while and get back to it. It usually comes on about 24-72 hours after the workout in question.

The exact cause of DOMS is not really known, but the exercise-induced muscular damage and the inflammation that follows is most likely the cause of the pain.

What can we do about DOMS? There are a couple of things that you can do to help prevent or minimize DOMS.

First, when getting back into an exercise program, start easy and work your way back into exercise. You did not get out of shape overnight; so don’t expect to get back into shape overnight. This is not a pass to go easy or slack, but to work smart and not to expect too much from your body to soon. You still need to work the muscle, but give it some time to adjust to the new demands being placed on it.

Secondly, make sure to get enough rest and proper nutrition. Both of these are key in muscle recovery. If the muscle is not recovered from the last workout, then you are just causing the muscle more damage. The more damage to the muscle the longer it will take to recover or even worse you will increase the chance of injury, setting back the time to reach your goals.

If your nutrition does not have enough protein, the muscle cannot repair. Your body needs plenty of protein to help repair and build the muscles that you are training so hard for.

Now what if you have already pushed the muscles to far and DOMS is an issue?

Consider taking an anti-inflammatory medication such as Ibuprophen or naproxin. (Before taking any medication check with your Physician)

Also consider icing the sore muscles. Ice will help decrease the inflammation in the muscle, thus helping to alleviate the pain. The ice will also have a numbing effect. Apply ice for 20 minutes several times a day. You can either use a bag of ice or a cube of ice to rub on the skin in a circular massaging fashion.

Rest! The body part that is suffering from DOMS should be rested before it is worked again. Those muscles you worked so hard will only repair and grow when given time to rest. Once allowed enough time to heal the muscle will be ready to trainer harder.

Now I am gonna go take a nap and let my sore muscles recover from the hard work I pushed them to do this weekend - I want my body to be ready to set new Personal Records at my next meet!

Train Hard - Train Safe - Train Smart!

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