Full of motivation, you jumped into your training plan with both feet and gave your workout everything you’ve got.
But then on the next morning, when you try to get out of bed…OUCH!
Your muscles ache and are stiff, swollen, and tender. What you have is a bad case of delayed onset muscle soreness or DOMS.
But where does the pain come from and what can you do to relieve it?
Aching muscles aren’t absolutely necessary to make progress. But for those new to sports or those starting a new training program, they are often unavoidable.
What is DOMS?
Delayed onset muscle soreness can be the result of hard training sessions and overworked muscles or new and unfamiliar movements. If you are performing new exercises or haven’t done them in a while, you are pretty sure to get sore muscles. Why?
Because your body hasn’t adjusted to the activity yet. The individual muscle fibers are not working together, so it can happen that certain fibers are doing all the work, while others are essentially taking a break. Since just a few fibers are carrying the load, they can quickly become overworked.
Basically, if your muscles are overworked, this can lead to muscle stiffness and tiny tears in the muscle fibers, called microtears. Even…
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