If you’re new to the gym, you may have experienced the soreness that comes after a workout. This soreness is commonly known as Delayed Onset Muscle Soreness (DOMS) and can leave you feeling stiff and achey for days. In this blog, we’ll take a closer look at what DOMS is, why it happens, and what you can do to ease the discomfort.
What is DOMS?
DOMS is a type of muscle soreness that typically occurs after a workout, especially if you’ve pushed yourself to your limits. It’s called “delayed onset” because it usually sets in 24-72 hours after the exercise. DOMS is different from acute muscle soreness, which is the immediate pain you feel during a workout.
Why does DOMS occur?
DOMS occurs when you put your muscles under stress they’re not used to. This can happen when you increase the intensity of your workout, or try a new exercise. The muscle fibres become damaged, and your body responds by sending inflammatory cells to repair the damage. The inflammation causes pain and stiffness, which is why you feel sore.
How long does DOMS last?
DOMS can last anywhere from a few days to a week, depending on the severity of the muscle damage. The soreness usually peaks at around 48 hours after the workout and then gradually subsides.
How can you ease DOMS?
While there’s no direct cure for DOMS, there are things you can do to ease the discomfort. Here are a few tips:
- Rest: Give your muscles time to recover. Avoid strenuous exercise for a few days, but keep moving with gentle activities like walking or stretching.
- Hydrate: Drink plenty of water to help flush out toxins and reduce inflammation.
- Apply heat or cold: You can use ice packs or warm compresses to ease the soreness.
- Stretch: Gentle stretching can help relieve stiffness and improve range of motion.
- Massage: A gentle massage can help increase blood flow to the affected area and reduce inflammation
Conclusion
DOMS is a common experience for beginners and seasoned gym-goers alike. It’s a sign that your muscles are adapting to the stress of exercise and getting stronger. While it can be uncomfortable, there are things you can do to ease the soreness and get back to your fitness routine. Don’t be disheartened by this and quit the gym it is all part of the process it will get better as your journey goes on. The DOMS you experience will be less and less painful over your time of training. Remember to start slowly and gradually increase the intensity of your workouts to avoid excessive soreness. If you think you are ready to tackle the gym and defeat those DOMs have a look at my Packages to get started!
