Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.
DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!
First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.
Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.
DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.
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Originally posted 2008-12-04 13:18:24. Republished by Blog Post Promoter
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16 comments ↓
A contrasting hot/cold shower after your workout has also shown great results in helping reduce (or even eliminate) DOMS.
It takes some getting used to, but it really works.
I’ll testify to the effectiveness of the shower method!
This typically happens to me when I’m starting a new weightlifting routine. I view it as a one-time pain that I just need to get over.
Ouch. What I am about to say is against what we are used to.
Stretching before lifting is really overrated.
I do agree that stretching before cardio is good for the legs, and stretching/yoga movements should be incorporated into a routine, but stretching the “normal” way before, during or even after a weight lifting session should not be done.
Instead of focusing on the traditional stretches that we have been taught. Try warming up with the exercise you are going to be doing, just use lighter weight. Ex. If you are going to bench, do a warm up set of just the bar, or maybe just a 45 lb plate on each side (depends on how heavy you go). These types of warm ups are best. Better then stretching your muscles past a point they arent meant to be stretched. Like Weight Ladder said, it’s about warming up. So warm up your muscles when you workout, but don’t stretch them to the point where you risk potential injury.
I just squated today, did a warm up set ofcourse. Had some mild soreness the next day, but nothing excruciating. You want to be a little sore, it’s you muscles telling you their had little tears and were worked.
but really a sufferer BUT glad to have that shower tip in case….WHO KNEW?
Alright, i’m going to give this a go, I just thought it was natural to feel this, but I’d rather not go through it any longer.
I’m not a weightlifter or anything, but every couple of days i do a lot of sit ups just for the hell of it. and i always get that so il try the shower thing that the other guy mentioned.
Good post. I definitely agree that stretching is a must. It helps loosen the muscles up. I have to say that a hot bath in epsom salt helps relieves muscle aches too!
Isn’t the pain after weightlifting due to the crystals created as a by-product of lactic acid build-up? The pain that is felt days later happens when these crystals are fully solidified and when you move/stretch they make small tears in the muscle. By stretching immediately after working out, you prevent the crystals from solidifying.
Where I disagree with you is with your assertion that if you feel DOMS then you are overexerted. All it means is that you didn’t stretch enough. Even then, the body repairing muscle is what increases muscle mass.
Eat a banana.
[...] How to Avoid Delayed Onset Muscle Soreness @ weightladder.com [...]
Stretching has never been effectively proven to help avoid DOMS. Typically, DOMS decreases due to chronic exercise of the same body part(s)–. If you were to exercise a new muscle group or go up in either volume or intensity on a frequently exercised muscle you would most likely experience DOMS.
DOMS is, essentially, micro-tears in the muscle tissue. If anything, stretching may actually promote DOMS. [1]
Adequate nutrition is one of the predominantly effective remedies, if not the only.
1. Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4. Art. No.: CD004577. DOI: 10.1002/14651858.CD004577.pub2.
This was very informative. I’m sore as I’m typing right now…lol. Do you recommend static stretching or dynamic? Or maybe both for certain body parts?
I do warm up and stretching exercises before a strenuous work-out. Before I end my heavy work-out, I do a bit of stretching as well to avoid soreness of muscles.
I can also share that an epsom salt bath is helpful.
I agree with Chandler with epsom salts!
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