Written By: Billy Garnon | Published : October 15, 2013 11:11 AM IST
Have you ever felt supremely sore after a workout, especially when you've exercised after a long gap or for the first time? The chances are that you're suffering from delayed onset muscle soreness or DOMS. William 'Billy' Michael Garnon, a Master Physique Elite Trainer tells us more about DOMS.
DOMS is caused due to an increased progression of overload on the area of muscles worked during intensive resistance training. It's considered an alarm reaction.
Is DOMS good or bad?
First and foremost, you need to know that DOMS is never a good feeling for anyone and it's important for everyone to understand that soreness does not equal muscle growth. We can look at DOMS in two ways. If you're a beginner in training at a gym, there is a high possibility that you will develop some kind of DOMS within the first few weeks of working out on a regular basis. In this case, DOMS might put off the first-timer from returning to gym and that's why it's important to know your limits when working out. Now, you will often hear experienced trainers talk about their DOMS especially in the lower half of their body with pride. This is because they like to feel that they've worked that particular body part.
When you're experiencing DOMS, your body is adapting to the forces on the bones, joints, connective tissues, muscles and even the nervous system. There will be various physiological responses like increased blood flow and oxygen supply and even increased neural recruitment (more strength in layman terms). The reason that some athletes or experienced trainers like the feeling of DOMS is that it's proof that the muscle has undergone a progressive heavy workout and is adapting to change. With muscular fibres being broken down under constant resistance, it usually means there will be a possibility that when protein/supplements/nutrition, etc. is then introduced, those fibres will repair themselves and get stronger or bigger. (Read: Get six-pack abs the Farhan Akhtar way!)
How do you get rid of DOMS?
Personally, for me I like to do a few different things:
Go back straight to gym
I go straight back to the gym within the post workout DOMS window. They will usually make the muscles worked stiff and tight, making it very hard for you to get back 100% full flexibility or movement that you would have had before your workout. So what I do is work the same area/muscles within the 24-72 hours DOMS period using progressive training method. This basically means you do the same exercise with lighter weights.
Foam rolling, massage or stretching
Foam rolling*, a massage or stretching can also help ease the pain that you experience. They all loosen up your muscles and ease the pain.
(*Foam rolling is method that is used by athletes to inhibit overactive muscles. This helps relax the muscle. It's done with a foam cylinder which is usually 12 inches long and six inches in diameter.)
Eat and drink right
Post my workout, I like to load up on blueberries, protein shakes and creatine monohydrate (creatine is a natural compound produced by the liver that helps supply energy to muscles). All these items help with soreness and are loaded with antioxidants which will help with the discomfort. Drinking more water also helps, because it helps hydrate your body and repair your muscles. (Read: What are antioxidants?)
How can you differentiate DOMS from severe injuries?
It's easy to recognise the difference. DOMS usually sets in 24-72 hours after your workout and should go away soon. On other hand, serious injuries won't. Having or obtaining an injury through resistance or long duration training will result in instant pain. This will be followed with a sudden pain or discomfort or a swelling of the area. Ergo, it's very easy to tell the difference between DOMS and a severe injury. (Read: Be the master of the mind - 5 ways to combat the irrational thoughts of a quitter)
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