DOMS (Delayed onset muscular soreness) ππΌ I’m sure you’ve all experienced the unwanted achy/sore muscles after exercising before!π Many people think that this soreness is the sign of a good workout, and that if they don’t feel sore the next day then they think it wasn’t a good enough workout – but this is NOT TRUE! DOMS is NOT the desired effect of exercise!
Delayed onset muscular soreness is a result of small tears in your muscle fibres as a result of eccentric contractions usually after excessive or unfamiliar exercise. (Eccentric means the muscle is lengthening during contraction e.g. the tricep in a bicep curlπͺπΌ.) As a result, muscles may start to feel stiff and tender for 24-72 hours after the tears were caused and you may experience a short-term reduction in strength and need to rest the working muscles for a few days. This is not the desired effect of a workout!
So if you are one of those people that bases workout effectiveness on how sore you feel the next day, don’t! DOMS is NOT the desired outcome!
How to avoid DOMS
1) Gently introduce yourself to new workouts – don’t go too hard too quick
2) Increase reps and number of sets progressively – not huge jumps at once
3) Make sure you have an effective cool down lasting at least 10 minutes after your session
4) Don’t include too many eccentric contraction exercises on the same muscle groups in each workout