The Truth about DOMS (Delayed Onset Muscle Soreness)

The worst thing about starting - or changing- a workout routine is the muscles soreness - OUCH!  I would like to take a few minutes to explain why the muscles get sore and give some suggestions on how to relieve some of the soreness. Unfortunately, minor muscle aches are part of being and staying fit and I hope this information helps you to understand that this pain is temporary and this discomfort doesn't discourage you from continuing to work out.

The muscle soreness sets in 24 to 48 hours after the workout ends.  This is called Delayed Onset Muscle Soreness or DOMS.  DOMS is caused by tiny tears that occur in the muscle as a result of intense or new exercises.  After the workout, the muscle starts to rebuild (it is important to drink plenty of water and get the proper nutrients during this time).  The rebuilding process creates bigger and stronger muscle.  Note: Muscles grow when you are resting NOT while you are working out.

Beginners may have a sever case of DOMS but rest assured the body will adjust quickly.  This adaptation is the reason why people who work out frequently need to change their routine or "confuse" their muscles every few weeks in order to continue to promote the muscle building.  DOMS is a sign that your workout was productive in building muscle but EVERY workout does not and should not leave you sore.  Being constantly sore could be a sign that you are OVER training and could lead to serious injury.

Now that we know why we are sore, let's talk about how to get some relief.

R.I.C.E. (Rest, Ice, Compression, Elevate) - This method is generally used for muscle injuries but has been found to also help relieve severe soreness. If elevation, compression, and icing are not possible REST is the best option.  Ice baths are also an option but they are shocking and take some time to get used to - trust me!

Active Recovery and Stretching - These are great ways to ease the discomfort and inflammation of DOMS.  Stretch immediately after a hard workout and the days after.  Light aerobics will also help to ease the pain and get you ready for you next workout.

Massage - This is the best relief for muscle soreness but it can be inconvenient and expensive.  If you are able to get a massage, I would suggest getting a "Deep Tissue" or "Sports" massage.  These massages are great for the big muscles of the back, butt and thighs.  Also, Deep Tissue massages usually include active stretching which not only feels great on sore muscles, but also helps to improve flexibility.

These are the 3 methods that have worked for me but there are countless other remedies such as, stretching in a hot shower, 20 minutes in a jacuzzi, and taking anti-inflammatories like Advil or Aleve.  The Anti- inflammatories are a go to for me ONLY if I am severely sore and have a stacked client schedule because the relief is almost immediate though temporary.

Hopefully, you will have plenty of opportunities to experiment with different relief techniques.  In the end, know that your soreness is proof of the hard work you are putting in and the body changes to come :)

How often are you sore?  What do you do for relief?