Delayed Soreness After Exercise: Do You Have DOMS?
Soreness after a workout is something everyone goes through and can actually be a GOOD thing; in fact, it even has a name!
Delayed Onset Muscle Soreness (DOMS)
Basically, when you work out, you create microscopic tears in your muscles. Immediately after your workout, your amazing body begins to rebuild the worked muscles. This rebuilding process is what allows your muscle to get bigger and stronger, giving you a leaner, more toned appearance.
*HOWEVER* if your muscles are not given a chance to rest (or given the right nutrients in order to repair), they cannot rebuild and may lead to injury...hence the reason why rest is SO IMPORTANT!
Although you may feel sore or fatigued during exercise, that is not when the muscles are growing...it's actually during rest afterward!
And of course, this is something EVERYONE can relate to...regardless of whether you are part of Baby Boot Camp, Restore the Core, a soccer player, or pushing a lawnmower! Any intense workload on your muscles will likely result in DOMS.
How long soreness should last?
Giving your body enough rest is key. We recommend waiting about 24 hours before working out the same muscle group again. That is not to say you cannot be active though! If your legs are very sore from squats and lunges, doing some active recovery, such as taking a family walk, may be just what you need to stretch them out and help them to repair.
Try to avoid back-to-back days of the same exercise and/or the same muscle group. If you are still sore after a day of rest, working the muscle can help by sending extra blood flow to the spot and may help relieve soreness.
Here are a few of our favorite ways to speed up healing!
- Compression Socks
- Foam rolling [we prefer a 24" roller]
- Epsom salt bath: we have a few favorites!
- Magnesium Oil
- Active recovery: low-intensity stretching and exercise
While we don't love the expression "No pain, no gain," we do believe that some soreness IS a good thing!
Trainer Alert: Soreness is OK, but pain is no good! If you are feeling pain the day after your workout, be sure to let your trainer know!