Feeling those ‘second-day sores’?
Ever hit the gym or gone for a run, feel great afterwards, only to wake up two days later barely able to move? You are not alone! Sometimes called the ‘second-day sores’, this post-exercise pain is Delayed Onset Muscle Soreness (DOMS). It sneaks up on you, leaving you stiff and wondering if exercise is worth it. But what exactly causes this discomfort, and how can you manage it to stay on track with your fitness goals?
What Is DOMS?
DOMS is that stiff, sore feeling in your muscles that usually kicks in 24 to 72 hours after a workout. It's not the immediate burn you feel during exercise, but the dull, nagging soreness that makes climbing stairs or sitting down a bit of an adventure.
Here's what DOMS feels like:
Soreness and tenderness: Those muscles are aching and tender to the touch.
Stiffness: Moving feels awkward, and everything feels tight.
Temporary weakness: Lifting the same weight as before might suddenly feel impossible.
Why Does DOMS Happen?
So, why does your body betray you like this after a workout? It’s all about tiny muscle fibers. When you try something new or go extra hard at the gym—especially with movements that lengthen your muscles, like lowering weights or squats—your muscles experience microtears. Don’t worry, this is a good thing! These little tears are how your muscles get stronger. But they also trigger inflammation, which leads to that sore, achy feeling we call DOMS.
The important thing to know is that soreness doesn’t mean you’ve done serious damage. It’s your body adapting, growing stronger to handle that next workout.
Who Gets DOMS?
DOMS doesn’t care if you’re a fitness newbie or a seasoned pro. Anyone can get it. But certain factors might make you more likely to feel the burn:
If you’re just starting out or coming back after a break, DOMS loves to remind you it's there.
Muscle type matters. Some people have more fast-twitch muscle fibers, making DOMS more intense for them.
Gender differences: Interestingly, research suggests women might experience less severe DOMS than men—possibly due to hormonal differences.
How to Manage DOMS (Without Losing Motivation!)
Dealing with DOMS is no fun, but there are some tried-and-true ways to help ease the discomfort and keep moving forward:
Stay active: Sounds counterintuitive, right? But light activity like walking or stretching can help loosen up those tight muscles and improve circulation.
Hydrate and refuel: Drinking plenty of water and eating foods rich in protein can aid muscle recovery.
Rest up: Don’t overdo it! Give your muscles time to heal. Your body needs rest to repair those microtears and come back stronger.
Massage or foam rolling: Gently massaging or rolling out those sore spots can help release tension and increase blood flow.
Listen to your body: If your pain feels more intense than usual or lasts longer than a week, it might be time to check in with a professional.
Why Understanding DOMS Matters
Knowing what DOMS is and why it happens can be a game-changer in how you approach your fitness routine. Instead of fearing the soreness, you can see it as a sign that your muscles are growing and adapting. That said, overdoing it can lead to injury, so it’s all about finding that balance between pushing yourself and letting your body recover.
Looking Forward
Research into DOMS is ongoing, and while we understand more than ever about this common condition, there’s still much to learn—especially in areas like the role of neurology and how different recovery techniques can work together. As you continue your wellness journey, stay curious, stay informed, and don’t hesitate to reach out for professional guidance tailored to your unique needs.
Conclusion
DOMS is a natural part of physical growth and adaptation, but it doesn't have to be a painful roadblock. By understanding its causes and adopting effective management strategies, you can navigate your fitness journey with confidence and resilience. At our clinic, we’re here to support you every step of the way, offering personalised advice and treatments that align with your health goals. Whether you're dealing with DOMS or other pain-related issues, we're committed to helping you achieve a health lifestyle.
