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Delayed Onset Muscle Soreness (DOMS)
Delayed onset muscle soreness. The inevitable outcome of an occasional workout.
Sometimes it shows up with the first step out of bed. As you stand from your bed, pain and stiffness fill your quads and glutes, waking you up faster than jumping in an ice bath.
Or, you take a shower, reach your arm up to wash your pit, brush your pec with your loofa (err...bar of soap), and scream from the soreness in your chest.
Welcome to a day with DOMS...Delayed Onset Muscle Soreness.
Like paying taxes on a portion of your income, DOMS is the inevitable effect of some of your best training sessions.
When people face DOMS for the first time, they often ask:
* “Did I do something wrong?”* “How can I make this go away?”
As I often remind members of VIGOR Training, my online fitness programs…
Expect to feel sore periodically, get hurt on occasion, and get injured at some point in the future.
Expect to feel sore periodically, get hurt on occasion, and get injured at some point in the future.
Article Shortcuts* What Is Delayed Onset Muscle Soreness?* What Causes Delayed Onset Muscle Soreness?* How To Relieve Delayed Onset Muscle Soreness: What Doesn’t Work* How To Relieve Delayed Onset Muscle Soreness: What Might Work* How To Relieve Delayed Onset Muscle Soreness: What Works * Summary
What Is Delayed Onset Muscle Soreness?
Delayed onset muscle soreness (DOMS) is the pain, stiffness, and slight swelling you feel in the hours or days following an intense exercise session.
Most of the time, it's triggered by:
* Starting a new training program after a prolonged absence or when you’re brand new to exercise* Starting a new block of strength training or changing training style, especially when rep ranges exceed eight reps per set and the volume is higher than average* Eccentric or ballistic training (weights, downhill running, plyometrics, etc.)
For VIGOR Training members, that means they’ll experience DOMS about one out of every four to six weeks.
You might get a little soreness from walking or running, but in most cases, the soreness comes from strength-based movements like squats, lunges, presses, jumps, etc. Even body weight exercise, like in boot camp classes, can leave you feeling pretty sore the next few days.
Technically...
DOMS is classified as a type I muscle strain injury and presents with tenderness or stiffness to palpation and/or movement."Cheung K et al. Delayed Onset Muscle Soreness. 2012
Don’t let the word “injury” lead you into believing your muscle soreness should prevent you from physical activity, though. Activity and exercise actually lessen the soreness, whereas remaining sedentary can make things worse.
DOMS slows you down, but it's not debilitating.
The faster you work through it, the sooner you can get back to high-intensity training. As you'll see, there's much you can do to speed through the recovery process.
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By Tom Nikkola | VIGOR Training
4.9
3737 ratings
Delayed onset muscle soreness. The inevitable outcome of an occasional workout.
Sometimes it shows up with the first step out of bed. As you stand from your bed, pain and stiffness fill your quads and glutes, waking you up faster than jumping in an ice bath.
Or, you take a shower, reach your arm up to wash your pit, brush your pec with your loofa (err...bar of soap), and scream from the soreness in your chest.
Welcome to a day with DOMS...Delayed Onset Muscle Soreness.
Like paying taxes on a portion of your income, DOMS is the inevitable effect of some of your best training sessions.
When people face DOMS for the first time, they often ask:
* “Did I do something wrong?”* “How can I make this go away?”
As I often remind members of VIGOR Training, my online fitness programs…
Expect to feel sore periodically, get hurt on occasion, and get injured at some point in the future.
Expect to feel sore periodically, get hurt on occasion, and get injured at some point in the future.
Article Shortcuts* What Is Delayed Onset Muscle Soreness?* What Causes Delayed Onset Muscle Soreness?* How To Relieve Delayed Onset Muscle Soreness: What Doesn’t Work* How To Relieve Delayed Onset Muscle Soreness: What Might Work* How To Relieve Delayed Onset Muscle Soreness: What Works * Summary
What Is Delayed Onset Muscle Soreness?
Delayed onset muscle soreness (DOMS) is the pain, stiffness, and slight swelling you feel in the hours or days following an intense exercise session.
Most of the time, it's triggered by:
* Starting a new training program after a prolonged absence or when you’re brand new to exercise* Starting a new block of strength training or changing training style, especially when rep ranges exceed eight reps per set and the volume is higher than average* Eccentric or ballistic training (weights, downhill running, plyometrics, etc.)
For VIGOR Training members, that means they’ll experience DOMS about one out of every four to six weeks.
You might get a little soreness from walking or running, but in most cases, the soreness comes from strength-based movements like squats, lunges, presses, jumps, etc. Even body weight exercise, like in boot camp classes, can leave you feeling pretty sore the next few days.
Technically...
DOMS is classified as a type I muscle strain injury and presents with tenderness or stiffness to palpation and/or movement."Cheung K et al. Delayed Onset Muscle Soreness. 2012
Don’t let the word “injury” lead you into believing your muscle soreness should prevent you from physical activity, though. Activity and exercise actually lessen the soreness, whereas remaining sedentary can make things worse.
DOMS slows you down, but it's not debilitating.
The faster you work through it, the sooner you can get back to high-intensity training. As you'll see, there's much you can do to speed through the recovery process.