Why are my muscles sore after working out? DOMS: why it happens, and how to reduce it.

Have you ever felt soreness in your muscles a day or two after exercising? This is known as delayed onset muscle soreness, or DOMS for short. DOMS is a prevalent issue for athletes and fitness enthusiasts, and it can be quite uncomfortable. In this post, we will delve into the reasons behind DOMS and explore ways to minimize its impact.

What Causes DOMS?

DOMS occurs when you engage in physical activity that your body isn't used to, or when you increase the intensity or duration of your workouts. This type of activity causes tiny microscopic tears in your muscle fibers, which results in inflammation and soreness. Picture our muscles as rubber bands. Lengthening the muscle (eccentric contractions) causes the rubber band to stretch, and shortening the muscle (concentric contractions) causes the rubber band to push together. The only way that the rubber band can tear is by stretching it too far, not pushing it together. The same thing goes for our muscles.

Delayed onset muscle soreness can only occur from eccentric contractions. Examples of eccentric-focused contractions include:

• Walking downhill
• Alpine skiing
• The down-motion of a squat

So, being sore or not being sore doesn't indicate how "good" your workout was — it just means the work was more concentric-focused. The soreness you will experience from DOMS typically starts 24–48 hours after the workout and can last up to five days.

How to Reduce DOMS

While there's no guaranteed way to prevent DOMS, there are several things you can do to reduce its severity and duration:

• Warm-up and cool down. Warming up before exercise and cooling down after can help reduce muscle soreness. Start with light cardio to get your blood flowing, then complete some dynamic movements before your workout. Afterward, take time to stretch and cool down gradually.
• Ice. Using ice on sore muscles can help reduce DOMS.
• Massage. Foam rolling or a deep tissue massage can help loosen tight muscles and ease soreness.
• Rest and recovery. Your muscles need time to recover. A hot bath or heating pad can also help soothe sore muscles.
• Gradually increase intensity. If you're new to working out or trying a new exercise, start with a lower intensity and build over time to help prevent severe muscle soreness.

DOMS is common among fitness enthusiasts and athletes, but it doesn't have to be debilitating. By following the tips above, you can help reduce the severity and duration of muscle soreness. Listen to your body and take the time you need to rest and recover after a workout.

If soreness is holding you back from training or recovering after an injury, our kinesiologists can help you rebuild strength with a progressive plan — book a free consult or browse our locations.

Reference

ACSM — Delayed Onset Muscle Soreness (DOMS)