DOMS delayed onset muscle soreness, It’s a pain felt after any extended activity which challenges your body physically in ways outside of what you are used to. These activities can vary for everyone depending on your fitness levels. A walk, run or pushing yourself in one way or another “gym or yard work if you are someone that enjoys it”, But what’s really going on, the reason for this pain you feel normally between 12-72 hours after your activity ?. It is explained as “micro tears” breaking down your muscle fibers forcing the body to rebuild stronger in order to take on the challenges you put it through intentionally or unintentionally.
For the avid gym goers, some believe they didn’t get a good workout if they are not sore but is this true. This depends on your definition of a good workout or your fitness goals. For the regular everyday person who wants to look good and feel better, these rules do not apply. DOMS doesn’t always equate to a great workout and vis versa. Whatever activity it is you will feel DOMS the most during the first couple weeks or months. Going forward your body will become more accustom to the challenges of your everyday life. You can gauge how effective your workout is based on the number of reps you are now able to do or if you increased the weight for a particular movement. Changing something small about the movement can have you feeling sore again, like changing from a back squat to a front squat.
As you get stronger you will feel less sore. If you are anything like me and hate being overly sore especially my hamstring you can try a few or all these suggestion below.
Before working out
Warm up – I normally have clients do 5-10 minutes of jump rope, run on the treadmill or a variety of jumping jack, once the heart is pumping I do a few light movements using the body parts that we are going to target that day.
Stretch – once blood is flowing to those body parts they will become more elastic, stretching is said to also increase your power.
Foam roll – this is just like getting a deep tissue massage with the exception of having a stranger's hands all over you and the price of it.
Be Active – when you are sore your muscles are tight and want to have blood flowing to those muscles so use those muscles lightly, a mild jog or whatever mild activity you choose.
Adequate rest = Adequate rest
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