The Explanation to Post-Workout Muscle Soreness
Delayed Onset Muscle Soreness or DOMS is a common sensation of stiffness, pain, or tenderness experienced 24–48 hours after heavy resistance training or unaccustomed exercise. Fitness enthusiasts of all kinds can attest to intentionally lifting heavy at the gym, then subsequently feeling the soreness that comes with sitting, walking up stairs, and reaching overhead. This occurs due to the micro-tearing of muscle tissue during the lengthening of utilized muscles.
Microtearing?!
Don’t be alarmed! When performing challenging exercises from running to weightlifting, we are all subject to microscopic tears in our muscle fibers. It is what naturally occurs when our muscles are physically worked beyond our normal limits. So if you are seeking to build strength in the gym, train to lengthen your muscles to the point of achieving those microtears. This is past the point of fatigue, or when your muscles get tired. DOMS is a continuous rite of passage for anyone engaging in challenging physical activity so the soreness will come; however, if your symptoms last for more than 10 days and you notice continuous pain be sure to contact a doctor. And of course, while training, recognize your limits if and when your mechanical form wavers (no ego-lifting).
Eccentric exercise movements are most likely to be the cause of delayed onset muscle soreness. The eccentric motion is when you are lowering weight and resisting against gravity.
Examples of these movements are: Lowering the barbell during a bench press. Descending into a squat position. The lowering phase of a push-up. Coming down from a pull-up or chin-up. Walking or running downstairs. The downward phase of a deadlift. The eccentric phases of exercise movements are unavoidable, and sometimes intentional! Either way, it is best practice to know how to properly recover.
Proactively, a proper warm-up that includes active and dynamic stretching is crucial to getting the blood flowing to your muscles before your workout. During the workout, make sure you are attentive to your mechanical form. When you compromise this, you are opening the door for real injuries to occur. Post-workout, your body needs water, rest, and fuel. Proper fuel and sleep are both crucial to muscle repair and formation.
Other forms of post-workout recovery can also prove to be very beneficial. Using a small tennis or lacrosse ball to target specific knots and trigger points can release tension and increase blood flow to the affected areas. Similarly, foam rollers can also help by providing myofascial release through the breaking down of adhesions in muscle tissues. Massage guns, which are increasing in popularity, offer deep-tissue percussive therapy. Ice baths and cryotherapy are the Top 2 on my list. Cold water immersion and cryotherapy can help reduce inflammation and promote blood flow. Hot baths or saunas can be used to relax tense muscles. Compression garments and devices, such as compression sleeves or pneumatic compression systems, work by applying pressure to the muscles, which can improve circulation and reduce muscle swelling.
