Ever
go to the gym and wake up the next day feeling like you can’t move? That sore-
wow I worked out hard yesterday- feeling? Well, you can thank DOMS for that.
go to the gym and wake up the next day feeling like you can’t move? That sore-
wow I worked out hard yesterday- feeling? Well, you can thank DOMS for that.
DOMS
stands for delayed onset muscle soreness. The science of why DOMS occurs isn’t
exact, but a lot of research points to the major cause being microtrauma to the
muscle being worked. This is especially true in exercises that require a lot of
eccentric muscle contractions, or the “lengthening” of the muscle being worked.
Typically this soreness is felt 6-8 hours post-exercise but the effects can be
felt for up to 48 hours (Levy, 2015).
DOMS is not caused by a buildup of lactic acid or metabolic waste in the
body as many believe. “DOMS appears to be a product of inflammation caused by
microscopic tears in the connective tissue elements that sensitize nociceptors
and thereby heighten the sensations of pain (Schoenfield & Contreras,
2013).”
stands for delayed onset muscle soreness. The science of why DOMS occurs isn’t
exact, but a lot of research points to the major cause being microtrauma to the
muscle being worked. This is especially true in exercises that require a lot of
eccentric muscle contractions, or the “lengthening” of the muscle being worked.
Typically this soreness is felt 6-8 hours post-exercise but the effects can be
felt for up to 48 hours (Levy, 2015).
DOMS is not caused by a buildup of lactic acid or metabolic waste in the
body as many believe. “DOMS appears to be a product of inflammation caused by
microscopic tears in the connective tissue elements that sensitize nociceptors
and thereby heighten the sensations of pain (Schoenfield & Contreras,
2013).”
It’s
a common misconception that being sore after a workout means that you will gain
muscle. DOMS is not an indicator of hypertrophy (building muscle size). In
fact, there are really 3 factors for hypertrophy to happen: mechanical tension,
metabolic stress, and muscle damage (Levy, 2015). What does this all mean in
the long run? DOMS indicates that there is damage done to the muscle which,
although necessary in building muscle mass, does not mean that you are. Being
too sore can cause you to take more rest time, becoming very counterproductive.
“First, severe soreness can significantly decrease force-producing capacity,
which will be detrimental to performance in subsequent workouts. Second,
motivation levels can take a hit when you’re hindered by crippling muscle
soreness (Levy, 2015).”
a common misconception that being sore after a workout means that you will gain
muscle. DOMS is not an indicator of hypertrophy (building muscle size). In
fact, there are really 3 factors for hypertrophy to happen: mechanical tension,
metabolic stress, and muscle damage (Levy, 2015). What does this all mean in
the long run? DOMS indicates that there is damage done to the muscle which,
although necessary in building muscle mass, does not mean that you are. Being
too sore can cause you to take more rest time, becoming very counterproductive.
“First, severe soreness can significantly decrease force-producing capacity,
which will be detrimental to performance in subsequent workouts. Second,
motivation levels can take a hit when you’re hindered by crippling muscle
soreness (Levy, 2015).”
Being
sore is normal. Being so sore you cannot move is not. Make sure you aren’t
overtraining and your exercise regimen is suited for your goals. If you are not
sure, seek the help of a trainer. Remember- train smart!
sore is normal. Being so sore you cannot move is not. Make sure you aren’t
overtraining and your exercise regimen is suited for your goals. If you are not
sure, seek the help of a trainer. Remember- train smart!
Blog post by Nikki Courtney.
References
Levy, W. DOMS: The Good, the Bad, and
What It Really Means to Your Training (Breaking Muscle). https://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training.
(2015)
What It Really Means to Your Training (Breaking Muscle). https://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training.
(2015)
Schoenfeld, B.J. and Contreras, B. “Is Postexercise Muscle Soreness a Valid
Indicator of Muscular Adaptations?” Strength
and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013)
Indicator of Muscular Adaptations?” Strength
and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013)
