Fitness Training Portland Oregon

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Portland Personal Trainer: What is DOMS (Delayed Onset Muscular Soreness)

So you’ve just started up a new exercise program, are back it after a long hiatus, or have increased the intensity. The days that follow your workout can make completing daily activities seem like a chore.

The soreness that your body is feeling is known as delayed onset muscular soreness (DOMS).  When you are strength training, microscopic tears occur within your muscles, causing you to feel the attributed. This pain is different from what you feel during your workout (lactic acid buildup) or the pain of an injury. Typically, this muscle soreness will last anywhere from 2-7 days. Anything beyond that could be an indicator that something else is occurring and should be taken seriously. In addition, if you are working with a Portland personal trainer or fitness expert, please let them know how your body is feeling prior to  your next training session, so they can gauge to maybe take the day off training to rest more, etc., but communicate with them.

Do not be alarmed or discouraged by the discomfort that follows a workout.  Anytime you are adding a new exercise to your program, increasing the length or intensity, or beginning a new workout routine, it’s likely you will feel the effects.  During recovering, your body’s strength and stamina are improving. Your muscles won’t always feel so tender, just remember to progress gradually to avoid injury. If you’re still insanely sore by the time your next workout rolls around, back off the intensity or work another muscle group.

Good news!  There are some techniques you can try to lessen the pain. Keeping your body in motion, light stretching, ice baths, a sports massage or just waiting it out until your body returns to its original state are all good options.  Play around with each and decide which one(s) work best for you!

By Fitness Trainer Portland

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