You just had a really awesome workout session at the gym; you totally crushed it today! Perhaps you surpassed your personal best, upped the intensity of your training, or stepped out of your comfort zone and tried a new routine; whatever it was, you felt great!
Until you woke up the next day with your whole body screaming in pain…
Enter DOMS, or delayed onset muscle soreness. As the name suggests, DOMS is the intense muscle soreness you experience post a workout session. It starts manifesting at around 6–8 hours after and peaks at 24–48 hours post-training. It gradually diminishes after about 72 hours. But the timing can vary from person to person as well as on the intensity of the workout.
Here are a few myths about DOMS that you should know.
Myth#1: DOMS is a Result of Lactic Acid Buildup in the Muscles
It is a commonly believed notion that post-workout muscle soreness is a result of lactic acid build-up in the muscles. However, that is not true. As we work out, our body demands more energy, so it breaks up certain molecules to get that.
Naturally, our cells become more acidic as a result of this metabolic process, making you feel as if your muscles are on fire. But it’s not because of lactic acid, as that is washed out of the system within a couple of hours. A study showed that DOMS could be due to the microtrauma in the muscles and connective tissues which causes inflammation.
Food for Thought: Can Essential Oils Help Relieve Sore Muscles?
Myth#2: You Didn’t Work Out Hard Enough If You’re Not Sore the Next Day
Many people deem muscle soreness to be a badge of honor—“No pain, no gain”—but that might not be entirely accurate. Whether you’re sore or not after a workout is not an indicator of the workout’s efficacy. Some people think that post-workout pain is a good sign, so they keep pushing harder and harder until their body gives out. If your muscles are constantly sore and your body isn’t getting time to rest and rebuild, then you can cause permanent damage to it. It is best to balance exercise wisely.
Myth#3: It’s Not Safe to Work Out If the Body is Sore
On the other hand, some people take the DOMS pain to be a bad sign and quit going to the gym for a couple of days until the pain goes away. But that is also the wrong thing to do. While you shouldn’t be stressing out your body too much if you have muscles soreness, gentle stretching exercises can help continue the workout tempo so that your body can adjust better.
Read More: Stretching and Back Pain
Myth#4: Experiencing DOMS is a Bad Thing
Some people think of muscle soreness as a sign that their body is giving up. But muscle damage is not always a bad thing. While DOMS is because of micro tears in our muscles, the trauma is not a bad thing. In fact, this microtrauma causes the muscles to repair themselves and get stronger and larger in the healing process.
Bonus Read: Stretching for Physical Rehabilitation
Fit Engine can help you find the best yoga and stretching classes in Manhattan, NYC! Contact us now for details.
