Ok now that we have given you a pump for those car enthusiasts or those that just love the Fast and Furious franchise like myself just got our daily fix I may actually order that movie later on Apple TV.
Now off to business….
DOMS stands for delayed onset muscle soreness which before learning about it I just thought I was old but lets dive into this phenomenon of muscle pain.
The muscle soreness or muscle stiffness that doesn’t happen the same day but usually like a day later but for me most of the time its the second and third day where it’s at its worst.
Now if you have been working out for a while you probably don’t feel it as much as someone just starting a new exercise routine.
However, I change up my workout routines pretty frequently and that is when I do feel it because your body just got tricked and this is where you make growth, gains and progress so keep that in mind keep it changing as I discussed in this post.
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise.
This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
For many new comers to an exercise program it can be alarming because the pain can be pretty strong for many especially if they are not taking an Glutamine or a good recovery agent (my favorite) to help the body recover and reduce the onset of soreness.
These supplements will only reduce it but will not totally get rid of it because this is a normal response from the body from unusual exertion and is part of the adaptation that leads to greater strength as the muscle is recovering and building.
Now let’s not mix up this type of muscle pain with acute or sudden sharp pain injury such as a muscle strain or sprain that occurs usually shows signs of swelling or bruising.
DOMS is usually at its worst at day 2 then you will start seeing slow decline but if you are not moving it can seem like its taking longer to go away.
Why the Soreness After Working Out?
DOMS is a result of the muscle fiber tearing (not like huge tears were talking microscopic) and the amount of tears really depends on how hard you killed it in the gym.
This can results from exercises like running, squatting, lifting weights, stair climbing so many ways.
Best Treatment for Soreness?
There is not one simple treatment because its a function of our bodies growing and recovering.
However, there are a few tips I can give you that will help reduce the exercise related soreness.
- Take your Glutamine
- Take a night time recovery
- Use a foam roller immediately after exercise
- Rest and recover
- Use R.I.C.E. method
- Active Recovery Method (Doing light exercise to stretch)
- Warm Up Before Exercising
If your pain lasts longer than 7 days I would suggest you consult your physician.
It’s smoothie time got a new workout plan today that I am trying out until next time!
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