{"id":29969,"date":"2021-09-16T09:15:54","date_gmt":"2021-09-16T13:15:54","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=29969"},"modified":"2021-09-16T09:58:38","modified_gmt":"2021-09-16T13:58:38","slug":"doms-muscle-soreness","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/doms-muscle-soreness\/","title":{"rendered":"No Pain, No Gain? 5 Myths About Post-Workout Muscle Soreness"},"content":{"rendered":"

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You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great \u2014 until you wake up the next morning, barely able to move.<\/p>\n

Enter delayed onset muscle soreness, better known as DOMS. It\u2019s an acronym that athletes and fitness buffs wear with pride.<\/p>\n

RELATED:<\/strong> The Dynamic Warm-Up You Aren’t Doing (But Should!)<\/a><\/p>\n

As its name suggests, \u201cDOMS is muscle soreness<\/a> that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training,\u201d says Jon Mike<\/a>, CSCS, NSCA-CPT and PhD candidate in Exercise Science at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, \u201cthe precise time course and extent of DOMS is highly variable,\u201d Mike says.<\/p>\n

“Eccentric muscle contraction is more likely to be the culprit because it places a higher load on your muscles.”<\/span><\/p><\/blockquote>\n

You’re most likely to experience DOMS\u00a0when you introduce a new training stimulus, like a new activity, increased intensity<\/a> or volume. Or you may experience it if you’re new to physical activity in general. \u201cYour body is making adaptations to better prepare your muscles to do that activity again,\u201d says Lauren Haythe<\/a>, certified Kinesis Myofascial Integration Practitioner and yoga teacher. That\u2019s why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day. \u201cBut, as you continue on, you can build up from there, and you won\u2019t be so sore,\u201d she says.<\/p>\n

While all kinds of muscular contraction can cause soreness, eccentric contraction \u2014 where the muscle lengthens as it contracts \u2014 most often leads to\u00a0DOMS, according to Mike. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position. \u201cThere is also some evidence that upper body movement<\/a> creates more soreness than lower body exercises,\u201d says Mike.<\/p>\n

Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine<\/a> (ACSM), these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity).<\/p>\n

RELATED:<\/strong>\u00a05 Better Ways to Sculpt a Stronger\u00a0Butt<\/a><\/p>\n

Muscle Soreness: Myths vs. Facts<\/b><\/h2>\n

No pain, no gain. Lactic acid build-up. An indicator of muscle growth. These are all phrases that we tend to associate with DOMS. While you may think<\/i> you know everything you need to know about the condition that has you waddling like a duck, you may\u00a0find\u00a0what\u2019s actually happening in your body surprising.<\/p>\n

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Photo by\u00a0Jonathan Borba<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Myth #1: DOMS\u00a0is caused by the build-up of lactic acid in your muscles.<\/b><\/h3>\n

The verdict: Not true. During exercise, your body needs energy, and it breaks down molecules to get that. As a result of this metabolic process, your cells naturally become more acidic<\/a> which makes your muscles feel like they\u2019re burning. But lactate doesn’t cause this. Lactate is actually a by-product of the metabolic process<\/a> and serves as a buffer and slows down the rate at which the cells become acidic. \u201cPeople produce lactate all the time, even at rest. It clears your system 30-minutes to one-hour after working out,\u201d says Mike.<\/p>\n

A study in Clinics in Sports Medicine<\/a><\/i> found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. The reason that eccentric muscle contraction (think lowering a dumbbell<\/a> back down in a biceps curl) is more likely to be the culprit is because it places a higher load on your muscles compared to concentric contraction. \u201cIt\u2019s the active lengthening of muscle fibers under load. It\u2019s like you\u2019re pulling on a rope, and there\u2019s so much force that the rope starts to tear and pull apart,\u201d says Mike.<\/p>\n

RELATED:<\/strong>\u00a0Daily Burn 365: New Workouts, 7 Days a Week<\/a><\/p>\n

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Photo by\u00a0Andrea Piacquadio<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Myth #2: It’s not a good workout unless you’re sore the next day.<\/b><\/h3>\n

\u201cIt doesn\u2019t mean that you\u2019re not getting as good of a workout because you\u2019re not crippled the next day.\u201d<\/p><\/blockquote>\n

We often wear our DOMS as a badge of honor and believe that if we\u2019re not sore, we\u2019re not doing enough during out workouts. But that\u2019s just not true.<\/p>\n

\u201cIt doesn\u2019t mean that you\u2019re not getting as good of a workout because you\u2019re not crippled the next day,\u201d says Monica Vazquez<\/a>, NASM certified personal trainer. \u201cYou should feel [soreness] 24 hours to three days after the activity. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you\u2019ve done too much,\u201d she says.<\/p>\n

According to Mike, studies show\u00a0that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is a poor indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals. \u201cThere is great variability, even between people with similar genetics and even among highly-trained lifters [and athletes],\u201d he says. So while comparing notes (and commiserating) is all part of the process, soreness and DOMS isn\u2019t the best gauge of how effective your workout was or who\u2019s in better shape.\u00a0<\/b><\/p>\n

RELATED:<\/strong> 5 Signs It’s Time to Take a Rest Day<\/a><\/p>\n

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Photo by\u00a0Jonathan Borba<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Myth #3: The more fit you are, the less susceptible you are to DOMS.<\/b><\/h3>\n

It\u2019s true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That\u2019s why you should regularly change up your exercise routine<\/a>.<\/p>\n

However, there is also a genetic component to how sensitive we are to pain and soreness. \u201cPeople can be no-responders, low-responders or high-responders to soreness,\u201d says Mike. If you\u2019re a high-responder, you will experience DOMS more acutely than someone who is a no- or low-responder when given the same training load. While you can\u2019t change your genes, it is important to know where you fall on the spectrum to understand how your body may respond to changes in your workouts.<\/p>\n

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Photo by Pexels<\/a><\/strong><\/em><\/p>\n

Myth #4: Muscle damage is a bad thing.<\/b><\/h3>\n

Yes, trauma to your muscle fibers appears to cause DOMS, but it\u2019s not a definitive measure of muscle damage. In fact, a certain degree of soreness seems to be necessary. \u201cWhen muscles repair themselves, they get larger and stronger<\/a> than before so that [muscle soreness] doesn\u2019t happen again,\u201d says Vazquez. While these mechanisms are not completely understood, Mike notes that some muscle trauma is needed to stimulate protein production and muscle growth.<\/p>\n

“Research has found that\u00a0static stretching\u00a0prior to working out does not safeguard you against injury…”<\/p><\/blockquote>\n

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Photo by\u00a0Andrea Piacquadio<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Myth #5: Pre- and post-workout stretching is a good way to prevent and treat DOMS.<\/b><\/h3>\n

<\/b>Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews<\/a><\/i> on the effects of stretching before or after exercise on the development of\u00a0delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults. In fact, research has found that static stretching<\/a> prior to working out does not safeguard you against injury. In actuality, it may\u00a0decrease your power<\/a> and strength.<\/p>\n

While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout. This gives your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up<\/a> (including dynamic stretching), and cool-down period as part of your routine.<\/p>\n

RELATED:<\/strong> The One Foam Rolling Move You Need to Know<\/a><\/p>\n

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Photo by\u00a0Dinielle De Veyra<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Stop Waddling: How to Recover from DOMS <\/b><\/h2>\n

There are a number of ways to alleviate those can\u2019t-make-it-up-the-stairs symptoms. A sports massage is one good way to reduce the effects. \u201cA massage will move the fluid and blood around in your body which can help heal the microtrauma in your muscles better,\u201d says Haythe. A study in the Journal of Exercise Rehabilitation<\/a> found a massage to be beneficial on both gait and feelings of post-workout soreness.<\/p>\n

Other common ways to treat DOMS include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis),\u00a0omega-3<\/a> supplementation (to reduce inflammation) and sleep. New research in the Clinical Journal of Sports Medicine<\/a> suggests that supplementing with saffron may also help to alleviate DOMS. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure your taking in nutrients to help your body heal. \u201cFind a diet that can really help you feel the best that you can feel,\u201d she says.<\/p>\n

RELATED:<\/strong>\u00a013 Quick and Easy Protein Shake Recipes<\/a><\/p>\n

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Photo by\u00a0Karolina Grabowska<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

When It\u2019s More Than Just\u00a0Soreness<\/b><\/h2>\n

There may be times when you overdo it with your workout and feel bad. Really bad. But when should you be concerned?<\/p>\n

\u201cIf your level of soreness does not go down significantly after 72 hours and into the 96 hours mark,\u201d says Mike. ACSM advises that if the pain becomes debilitating, you experience heavy swelling in your limbs or your urine becomes dark in color, you should see your doctor.<\/p>\n

If it\u2019s an injury, you\u2019re more likely to feel it immediately during your workout \u2014 something you should never ignore. Soreness, on the other hand, will appear gradually, often the next day. \u201cAn injury will likely limit your range of motion and last longer than three days,\u201d says Haythe.<\/p>\n

When all is said and done, you should avoid or revere DOMS. But it shouldn\u2019t be your only gauge of your level of fitness or strength. \u201cPeople think that the only part of their workout that matters is the hard part,\u201d Vazquez says. \u201cBut, you can do more of the hard part if you don\u2019t injure yourself.\u201d<\/p>\n

Long-term, Haythe says, \u201cYou\u2019ll build more muscle, strength and endurance if you give your muscles a chance to take a deep breath and recover<\/a>.\u201d<\/p>\n

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Photo by\u00a0Maksim Goncharenok<\/a><\/strong>\u00a0from\u00a0Pexels<\/a><\/strong><\/em><\/p>\n

Originally posted July 2014. Updated December 2016 and September 2021\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Is post-workout soreness a badge of honor or a sign of going too hard? Learn everything you need to know about delayed onset muscle soreness, better known as DOMS. <\/p>\n","protected":false},"author":41,"featured_media":67381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[289,82,88,281,145,341,343,154,99],"class_list":["post-29969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-exercise","tag-recovery","tag-soreness","tag-strength-training","tag-stretching","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-weightlifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=29969"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67381"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=29969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=29969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=29969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}