MYTH- PAIN AFTER YOUR WORKOUT MEANS YOUR MUSCLES ARE GROWING
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“I didn’t get a good workout, I don’t feel anything. The weight was heavy but I am just not sore at all.”⠀
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OR…⠀
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“I had the best workout ever yesterday!! I am so sore I can barely walk!!”⠀
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To be sore, or not to be sore, that is the question!⠀
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It’s a common belief among exercisers that muscle soreness and quality of workout exist in a linear relationship. That is, the more sore you get from a workout, the better it is, right? WRONG! Soreness from a workout is NOT always a sign of a good workout.⠀
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WHAT IS MUSCLE SORENESS⠀
Muscle soreness resulting from a workout is known as delayed onset muscle soreness (DOMS). Typically DOMs takes 24 – 48 hours to develop and peaks between 24 – 72 hours post exercise. Any significant muscle soreness lasting longer than 5 days could be a sign of significant muscle damage beyond what is beneficial.⠀
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WHAT CAUSES DOMS?⠀
DOMS is caused by myofibril tears (muscle strains). This results in an inflammatory response with intramuscular fluid and electrolyte shifts.⠀
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PREVENTING DOMS⠀
Severe DOMs are not essential to anyone’s fitness goals. However, some people (myself included) enjoy a moderate level of soreness from workouts. These “moderate DOMS” that last no more than 72 hours and do not inhibit daily activities are not necessarily beneficial physiologically, but are also not detrimental. Severe DOMS lasting more than 72 hours and effecting your typical exercise or activity routine are potentially detrimental.⠀
One addition you can make to your exercise program to reduce the severity of DOMS is the intake of simple sugars and high quality proteins around your workout.⠀
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Another technique to combat DOMS is to simply MOVE! A light warm-up and low intensity bodyweight exercises (squats, lunges, pushups, etc) followed by stretching can increase blood flow and aid in the recovery process. Next time you are really sore take an additional 10-12 minutes the next day and try it, I guarantee it will help!
