Have you ever started working out and one to two days later your arms and legs are so sore that every move hurts? What is that? What are you supposed to do? Should you keep working out?
This is called Delayed Onset Muscle Soreness or DOMS. DOMS is perceived as a dull, aching pain in the affected muscles usually combined with tenderness and stiffness. Usually, pain is experienced with stretching, activation, or pressure applied to the muscle.
Why does this happen?
There are several working theories at the cellular level behind DOMS and many deal with the presence of histamines, inflammation, prostaglandins, and other cellular markers. A bunch of fancy words! Even though DOMS has been described for years, a full mechanism of the cause is not completely understood. Many theories believe pain is attributed to microtrauma of the muscles. This would mean that when you work out you get very small damage to the muscle. The effect of DOMS is increased with eccentric exercises, the controlled lowering of a weight. To aid in controlling DOMS, emphasis can be placed on the concentric phase of the exercise only.
Misconception about your Soreness
One thing that is understood about DOMS is that it is not caused by LACTIC ACID. Lactic acid is a byproduct of cellular metabolism and typically clears within 1 hour following exercise. DOMS is not associated with a hard workout, but rather exposure to a new movement or range of motion. It decreases with repeated efforts of the same workout. within 1 hour following exercise. The common misconception is that the soreness is created by a build-up of lactic acid and your body’s inability to remove it from the tissues. DOMS is not associated with a hard workout, but rather exposure to a new movement or range of motion. It decreases with repeated efforts of the same workout.
There are several ways to improve DOMS including temperature manipulation, stretching, and soft-tissue work; but the best method supported by research is light cardio. Go on a short walk or spend time on the bike without heavy resistance to help the muscles recover.
Finally, don’t let DOMS stop you from exercising the next day. It is OK to exercise when you are sore, make sure you perform a good warm-up and understand some exercise may have to be adjusted.
What Should I Do?
Continuing to move might be the best thing. Stretching and foam rolling can be painful. If you don’t have access to a bike, treadmill, or can’t just go outside and walk, try these movement exercises to help reduce your soreness!