Blog - Delayed Onset of Muscle Soreness
Delayed Onset of Muscle Soreness
Do you ever get sore after you start a new exercise or increase the intensity, resistance, frequency, or duration of your workout or run? If so, you may be experiencing what is called delayed onset of muscle soreness (DOMS) which typically occurs within 12-72 hours after training. You may experience feeling tired or a burning feeling during exercise and/or a dull ache or tightness at rest. Soreness can also worsen with sitting still, cause a slight discomfort with routine everyday activities, and is felt in the muscles. This soreness is different than muscle or joint pain from an injury which presents during or right after an exercise. It is important to manage DOMS to receive maximum benefit from your training, minimize fatigue and your risk of injury.
It should be mentioned, that training sore muscles does not slow down your recovery.
If done properly, training can speed up recovery from DOMS by transporting blood to recovering muscle tissue.
Here are some recommendations to help speed recovery and minimize soreness.
- Precondition your muscles. You can begin by using low weights or even just your body weight.
- Get active rest. Try going on a bike ride, taking a walk, or doing a light jog.
- Regular stretching. Warming up and stretching can help with DOMS.
- Use a Foam roller to help lengthen muscles and break up knots.
- Avoid training in high heat environments. Consider training in the cooler morning temps or try to find a shady route.
- Stay hydrated. Electrolytes can help with staying hydrated and help prevent muscle soreness, lactic acid buildup, and recovery after your training session.
- Vary your workouts. Cross-training is helpful in preventing injury. This can include cycling, strength training, yoga, Pilates, and more.
- The use of topical astringents.
- The use of dietary supplements containing branched-chain amino acids, glutamine, caffeine, turmeric, and antioxidants.
- Getting at least 7 hours of sleep helps our bodies recover. As your mileage steadily increases with your training, the amount of sleep may need to increase also.