Aug 14, 2023
Introduction:
We've all been there: after an intense workout or trying a new exercise routine, our muscles feel sore, and movements become a tad more challenging. Welcome to the world of DOMS, or Delayed Onset Muscle Soreness. But what exactly is DOMS, and what does it mean for your fitness journey? Let’s unravel the mystery.
What is DOMS?
DOMS refers to the muscle discomfort that sets in a day or two after a workout, particularly one that the body isn't accustomed to. Unlike acute soreness, which is felt immediately during or after exercise, DOMS develops gradually, reaching its peak 24-72 hours post-exercise.
The Science Behind DOMS:
While the exact mechanisms of DOMS remain a topic of scientific discussion, the prevailing theory revolves around microtears in muscle fibers. As you challenge your muscles, particularly through eccentric movements or exercises you’re not adapted to, microscopic tears occur. The repair process leads to inflammation, swelling, and ultimately, soreness.
Is DOMS a Sign of an Effective Workout?
Not Necessarily: While DOMS can indicate you've stressed your muscles in a new way, it isn't a definitive marker of workout quality or muscle growth.
Adaptation: Over time, as you repeat the same exercises, the intensity of DOMS reduces – a phenomenon known as the "repeated bout effect."
Managing and Reducing DOMS:
Warm-Up Properly: A dynamic warm-up increases blood flow, prepping your muscles for the upcoming workout.
Gradual Progression: Instead of jumping into a high-intensity routine, progressively increase intensity to give your muscles time to adapt.
Stay Hydrated: Water helps flush out toxins and facilitates the movement of nutrients necessary for muscle repair.
Incorporate Active Recovery: Light exercises, like walking or swimming, can enhance blood circulation, speeding up the healing process.
Use Foam Rollers: Self-myofascial release can alleviate muscle tightness and reduce soreness.
DOMS and the Gains App:
The Gains app can be your ally in navigating and mitigating DOMS. Our recommendation engine takes into account muscle recovery to ensure that your workouts are always focused on fresh muscle groups giving ample time for recovery and growth.
Conclusion:
While DOMS is a common companion on the fitness journey, understanding its causes and remedies helps ensure it's a temporary hurdle, not a prolonged obstacle. Embrace the process, listen to your body, and use tools like the Gains app to guide you towards achieving your fitness goals without unnecessary setbacks.
