Delayed onset muscle soreness (DOMS) or simply muscle soreness is what we get after an intense workout. The pain that we often gain after 24 hours up to 72 hours of workout is DOMS. Every one has experienced it and is not bad thing. Though excess of everything is a sign of malfunction. We will discuss about the muscle soreness on today’s topic and find some probable benefits, symptoms and causes of it. We will also find out if it bad for our muscles.
What is Delayed Onset Muscle Soreness?
You get this severe aching pain whenever you switch workout routines or intense eccentric exercise. Remember the second day when you started to workout. It was caused merely because of this. DOMS is the micro damage caused to the muscle tissue due to new or intense eccentric exercise. It causes minor tears in the muscle fiber, which in first place is our goal. This tear cause aching pain and inflammation happens to protect the muscle by our body. This phenomena is called delayed onset muscle soreness.
How long does it last?
Well, the soreness generally takes place after 24 hours of the workout and can last up to 72 hours. Don’t you worry because it becomes less after the second session of the workout. Our body is smarter than we think, it adapts to the changes quickly. So, if you have mild soreness, it can sometimes be a good symptom that your workout is effective.
Causes of DOMS
All those heavy lifts that you do, the intense eccentric exercise and increasing time under tension. These all contribute to the muscle soreness. Legs can hurt a lot after the workout next day because it is almost half of our body. It needs sufficient rest period to get back to normal. Maybe it is the reason many don’t prefer working their legs. Sometimes it is just a indication that your muscles are weak and they need to work more.
Probable benefits of soreness
Well, muscle fiber breakdown is the first step of hypertrophy. It is what we aim for in every exercise. This breaking of muscle fibers causes pain and inflammation in the body. After the inflammation, the body quickly supplies the muscle with nutrition to prevent more damage causing increase in size.
- Indication that you are working out right
- You can tell if you need to increase the intensity.
- Mind-muscle connection
Drawbacks of Soreness
You need to know that if the soreness gets past 72 hours, there is something wrong probably. You need to check your diet and exercise form if the pain remains. Some of the drawbacks are:
- You might have to skip next day’s workout
- No proper recovery
- Acute pain
- Hampers daily activity
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There is no particular treatment for soreness but you can try out ways to minimize it.
- Feed the muscle with proper nutrition after workout. It will help to speed up recovery process.
- Use ice packs to relieve aching pain.
- Properly warm up before and stretch after a workout. It will help ease the tension in the muscle.
- Take good care of form in every exercise. Leave ego outside the gym door.
- You can use foam rollers to massage the muscles as well.
So, muscle soreness isn’t a bad thing thing, but you need to know when it is abnormal. Take rest days in between if you feel you are too sore to workout. Keep your nutrition on point and stretch properly. These tips will help you ease out muscle soreness to its limits. These are few information on delayed onset muscle soreness. Comment down below if you have any queries.