Don’t Let DOMS Get In the Way!!

Do you ever get bored of the same old workout routine? To spice things up, you decide to switch things in your workout or try a new exercise class. Afterwards, you go off to bed, feeling like a beast, to recharge your body for the next day. The next morning your body is aching, and you feel as if you were hit by a bus. Just rolling out of bed and trying to put on a pair of jeans is a hard task to accomplish. Well… say hello to … DOMS!

DOMS or delayed onset muscle soreness occurs 6-8 hours after a workout. The peak intensity of DOMS may happen 24 to 48 hours after physical activity. DOMS will affect everyone differently. It is a common experience when you start a new workout, change your workout routine, or increase the intensity of your current program. These small tears in your muscles that cause DOMS are known as micro-trauma. No wonder you feel sore right? Some may describe the pain as if they may have pulled a muscle. Others may just describe DOMS as muscle cramps or stiffness. Don’t worry all of this is normal!! Currently there is no sure way to prevent or cure DOMS. However, there are various ways to cope with it.

Let me introduce a little “friend” that has been very helpful in the last few months…The foam roller! Below are a few examples if you are not familiar with them. They come in various sizes and textures.

Essentially, these foam rollers are used to massage sore muscles. Inmy next blog I will explain these wonderful inventions in more detail. You can use use these rollers to apply pressure onto sore muscles. You can use them on the calf muscles, quads (tops of your thighs), hamstrings, IT band, and your back. Not only will these babies help with DOMS, but they help with flexibility and range of motion. The combining a foam roller with some light stretching is a great technique to help relieve DOMS. For me John Mellencamp’s song “It hurts so Good” best describes my relationship with foam rollers.

Most people will tell you to rest when you are dealing with DOMS. I rest my muscles that are sore in two different ways. First, while resting, I apply ice and compression, and elevate the sore area (RICE method). The main thing here is ice. Putting ice on the area helps reduce inflammation. Another great way to find rest (in my opinion) is an Epsom salt bath for 12-15 minutes. Adding 2 cups of Epsom salt to a warm bath may help restore the magnesium and sulfate in your body. Personally I recommend soaking in an Epsom salt bath three times a week. You can pick up Epsom salt at any local store. So go relax, and hop into a nice warm bath for a little. Trust me you will sleep and feel much better!

You need to listen to your body when dealing with DOMS. No one knows your body like you do! If the pain is persistent for more than a week, I would suggest seeing a doctor to make sure there is no actual damage done.

Now that you know how I deal with DOMS; here are some tips in which I use to try to prevent DOMS after a new workout or change in your routine are some easy tips to follow. Number one, make sure you warm-up before you start!! Here is a way I think of our muscles. I get the image my muscles being a giant rubber band. If you stretch a rubber fast and strong, it will break. On the other hand, if you are stretch it slow and steady, it is pliable. A good warm-up can range from 5-15 minutes. I personally, try to perform some stretches that are close to the movements with the muscles that I will be using in my workout for the day. By preforming a good warm-up, it starts to increase your muscle and body temperature. Again think of the reference which your muscles are like a rubber band. Increasing temperature improves your muscle elasticity. Warming up this decrease the chances of strains and pulls on muscles. We want to try and prevent major injury.

When you are finished with your workout, a cool down is just as important as the warm-up you did before you started. Some people think that they are ok and do not need a cool down after a workout. Since your muscles are already warm from the exercising, take the opportunity here to improve your flexibility and range of motion. Focus on the muscles that you used the most in your workout. Once again, please, listen to your body. Stretching is about a balance. You do not want to stretch to the point of pain, but you do not want to stretch where you do not feel a lengthening in your muscles. You just need a nice gentle pull. Every person is different. Some can touch reach their hands around their feet with their legs straight out in front of them. No reason to be discouraged if you cannot do that. Flexibility will not get better overnight, it is a process. One other key note while warming up or cooling down, remember to BREATHE!!! A deep easy breath in and a nice even slow breath out. Never hold your breath while doing any form of exercise.

Recently, I just read an article about a way to help your body adjust when starting a new program or training to help offset the chances of DOMS. It is called the 10 Percent Rule. What is this? Basically, you increase things such as: distance, intensity, and weight no more than 10 percent per week. Doing this, you are slowly making adjustments that have an effect on your body. Instead of making a drastic change all at once that will cause major DOMS or even serious injury. We want to try to avoid injuries at all cost! Again, listening to your body in my opinion is very important!!!

Finally, we come to a big question concerning DOMS: should I stop working out when I experience DOMS? Let me start by saying that everyone has different intensity of DOMS. And keep in mind that the cause of this type of soreness is damage to your muscle fibers. For me personally, if I experience DOMS so intense that every movement I make I am in pain….I take a rest day. Let your body heal. Pushing yourself too much may actually cause serious and longer lasting injuries. Which then will make it harder to get back into a workout routine. However, if I just feel a little pain and stiffness while doing daily activities, I work out. When I decide to work though my DOMS I make some adjustments to the intensity level, time, distance, and weight involved in workout of the day. Again, I cannot stress it enough, dealing with this type of soreness you really need to listen to your body. If you work through DOMS and in the middle of working out something does not feel right, stop and stretch. Do not push yourself to where you break.

I know that most people consider DOMS to be mostly a bad thing to deal with. Let’s face it, no one likes to be in pain. I try thinking of it on a positive note. This soreness after a new workout is an indicator that you are getting stronger. Your body is adapting to the changes that you are striving to achieve. So do not let DOMS get in the way!!