Muscle Soreness
You’ve worked really hard on your training, maybe doing a few more reps or a longer hold time. You might have moved up in a progression that has really challenged you.
You’ve woken up the next morning and you’re so sore!
You’re having trouble trying to swing your legs out of your bed, and the toothbush feels like it weighs 10 kilos.
This is known as DOMS (Delayed Onset Muscle Soreness).
The general consensus is that DOMS occurs as a result of microscopic damage to the muscle fibres, as a result of strenuous exercise or deep stretching. The discomfort is the side effect of the repairing process, which means you are becoming stronger.
DOMS can typically last anywhere from 24-72 hours, however, it can last longer in some cases.
The humble beginner all the way through to the seasoned veteran will experience DOMS at varying levels, as a result of their training.
There is some light at the end of the tunnel your body adjusts to the discomfort and severity of DOMS.
This soreness doesn't show up after all workouts — only when you do new or intense exercises to which your body isn't accustomed.
Million dollar question: How do we recover from DOMS?
The severity of DOMS varies from individual to individual, but here are some methods to reduce its discomfort:
Adequate sleep: This will allow the body to release the hormones required to go through the repairing process. Having a nap in the middle of the day (before 3pm) also helps recovery.
Nutrition: Having adequate protein (the building blocks of muscles) in your diet will also help the repairing process, as well as good fats (such as fish oil) and magnesium.
Water intake: Keeping the muscle tissues hydrates is a big plus for repair and performance, which we recommend 'your bodyweight' x 0.033 = Litres of water per day.
Contrast therapy: Alternating from hot to cold water at a 1:1 ratio for a few rounds, either in the shower or fully immersed. This helps to "flush" the toxins out and bring new blood to the muscles.
Sauna: Similar to contrast therapy, the sustained hot temperature of the sauna helps with blood flow.
Post training cooldown: Such as stretching after the class.
Massage: Though only after 48 hours, once the inflammatory response has subsided.
Compression garments: Such as skins or tights, to keep warmth in the muscles.
Doing some active recovery sessions such as walking, bike riding, stretching or something similar at a low intensity on your rest days will also reduce the effects of DOMS.
This helps to flush out the toxic build up in the muscles, and you’ll find that once you begin moving and warming up the muscles, the discomfort will dissipate.
Try some of the methods above and see if it helps!
