Ever struggled to lift your arms to brush your teeth the morning after a workout? Or had to shuffle down the stairs on your bum? We’ve all been there, and it is hard! Mild soreness is very much the norm but anything more and you could be experiencing:
Delayed Onset Muscle Soreness OR ‘DOMS’
This refers to the gradual increase in soreness between 24 and 72 hours after your workout, it is completely normal!! It’s actually a good thing, it means that your muscle tissue has been stressed beyond what it is accustomed to… and this is how we make progress in the gym.
So, you should be somewhat encouraged by the presence of DOMs – it means you are working the muscle!! (But I must stress that soreness is not necessary to see improvements either)
No one is immune from DOMS, even pro athletes who train all day still get them. However, they can be quite alarming, particularly if you are just starting out with exercise or a new style of training you might think you have done yourself some damage.
So how can I stop it?
Long story short… don’t stop moving! Besides from the all-important cool-down after your workout, you can help to shift the soreness with:
1. Active recovery – swimming, walking, stationary bike
2. Stretching – I can recommend an app called ‘GoWod’
3. Heat – hot baths!!
Anything that will help to improve blood flow and circulation. As important as it is to exercise, ensuring you have proper recovery in place to help your body to heal is equally as important!
Lastly, don’t be afraid to take a rest day… I can guarantee you won’t lose any training gains overnight. Instead, you will give your body that extra day needed to allow you to go again, and again… happy days!!
Megan & Team Innovate