Feel The Burn – DOMS
DOMS. I would say it is the most complained about aspect of training. DOMS is an acronym that stands for Delayed Onset Muscle Soreness. The feelings of soreness derive from micro trauma where the muscle meets the tendon that develops over a longer period of time following the use of the muscles. It is the normal response for you’re body to grow and it is why it can take up to 4 to 5 days for body to completely heal itself.When your routine is changed in any way whether it is the weight you are using, the exercise, form involved or repetition range, you will most likely feel that tenderness in the skeletal muscle 12-72 hours post exercise.
That “burn” or tight feeling during your workout is thought to be caused by a buildup of lactic acid in the muscle. Lactic acid occurs during an anaerobic workout when oxygen is in short supply and glucose must be broken down as an energy source resulting in that lactic acid buildup. The lactic acid however, is completely flushed out within an hour post workout.
This all being said, DOMS should cause no need for alarm. It is your body’s response to a new stimulus to your muscles. There is no established way to prevent it. Some studies show massage to have success and relieving inflammation, but commonly known methods of prevention such as stretching have few studies backing it up. Avoid DOMS ultimately by taking it slow when progressing, increase weight by small increments periodically and keep form tight and isolate the muscles that are intended to be used during a given exercise. How sore an individual is does not necessarily mean they worked hard, but is an indicator of new stimulus on a muscle group.