Do You Get Really Sore After Working Out?
Do you suffer from DOMS?
So, interesting story, but first with the help of Wikipedia, I will explain what DOMS is. DOMS stands for Delayed Onset Muscle Soreness. It is also known as muscle fever (this I did know, hmmm learn something new every day). Almost everyone at one point in their lives has suffered from DOMS. DOMS is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma (fancy talk for microtears) to the muscle fibers. This sounds way worse than it actually is.
Basically, when you do something new and rather intense, something your muscles are not accustomed to doing, you will get sore, ei cause microtears. The good news is after such an experience, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.
Why do I tell you this? I talked with a friend whose young daughter, around 5 years of age, woke up and was almost in tears because her legs hurt so bad because of some new and intense running she did the day before. My friend was asking for advice on how to treat the symptoms.
I figured others may also want to know what they can do if they too suffer from DOMS. Here are some steps you take, although not full proof.
Pre-workout:
1. Be Hydrated before the workout!
2. Proper warm up: Muscle Activation Drills, Mobility Drills, Correction Drills, Dynamic movements. 10 minutes
During workout:
1. Know your body and limitations. Push yourself, some soreness post workout is good, but don’t kill yourself!
After workout:
1. Place heat on the affected area. Hot Bath, Hot pack, etc… 5-10 minutes.
2. Increase the blood flow to the area, light dynamic movements. The blood/oxygen going to the muscle will speed up recovery.
3. Massage the area, which will help blood flow and loosen up the affected area.
Hope this helps!
Now go and be awesome!
KELLEN LAKE – You too can prevent DOMS : )
