Ever wake up a day or two after exercising and feel *suspiciously* stiff or sore? There’s plenty of science to explain this common but pesky post-workout surprise (called “DOMS”), says Melody D., director of programming and women’s health specialist at obé Fitness.
Known as delayed onset muscle soreness (aka “DOMS”), it largely stems from microscopic damage to muscle fibers during exercise (and the time it takes your body to repair things). And buckle up, newbies: “It may be more noticeable for beginners or when performing unfamiliar movements,” Melody says. (Ditto for those trying out new exercises, or increasing the intensity on oldies-but-goodies—like when you first add weight to body squats.)
The good news? “Soreness can also be a sign that your muscles are repairing and rebuilding stronger, which is a normal part of the muscle-building process,” Melody says.
What’s Up With the Delayed Reaction?
Right after an all-in, full-out workout (as we like to say at obé), your muscles might instantly feel fatigued, with wobbly legs to prove it. That’s because exercise causes your muscles to create plenty of byproducts, including carbon dioxide and hydrogen. And if your body can’t get ample oxygen to your muscles fast enough? Lactic acid also joins the party.
But because all this stuff goes away pretty quickly, it’s not actually responsible for DOMS, explains David P., NASM-certified personal trainer and obé Fitness instructor.
Whether burpees or barbells are to blame, DOMS can kick in 24 to 48 hours after your workout and can last up to 72 hours! This is because it takes time for your body to process the sheer number of jump squats you just did. The show kicks off with microtrauma, or small tears in the muscle fibers that occur when you really *werk* it—especially while performing tough exercises at heavy loads, in quick succession, or at a high volume, David says.
Next, the body initiates an inflammatory response to repair the damaged muscle tissue; *this* is what causes the swelling, pain, and humbling inability to get up off the couch, all in due time. Luckily for anyone looking to get stronger—*raises hand*—this whole process helps your muscles grow and gain strength.
In other words? “The body needs time to process the damage [caused by exercise] and begin healing,” Melody says.
What If I…*Never* Feel Sore?!
“Not feeling sore after a workout doesn’t mean it wasn’t effective,” Melody says—so we can all sigh in relief.
By way of explanation: The more you work out, the less sore you feel since the body—bless it!—adapts. Some types of exercise that make you healthier and stronger, like endurance or light resistance training, just don’t trigger those muscle microtears that make you sore. And that’s just fine!
“Everyone’s body reacts differently to exercise, so progress is better gauged by improvements in strength, endurance, or flexibility, rather than by soreness alone,” Melody says.
Preventing DOMS: It Can Be Done!
Take some of these time-tested techniques for a test drive to stop DOMS before it starts:
A proper warm-up increases blood flow, raises muscle temperature, and enhances joint flexibility, making muscles more pliable. This all reduces the risk of strains or stiffness. It also activates the nervous system, improving coordination and reducing the chance of injury.
Cooling down helps the body transition from exercise to rest by gradually reducing heart rate and circulation, preventing blood pooling, and aiding in the removal of lactic acid from muscles. It reduces muscle stiffness through light stretching and activates the body’s relaxation response, promoting muscle repair and recovery.
Stretching regularly is essential for muscle recovery and reducing soreness because it enhances flexibility and increases your range of motion to help prevent muscle strains and stiffness. It also promotes better blood flow, delivering nutrients and oxygen necessary for muscle repair, thereby speeding up recovery, Melody says. (Pro tip: we have hundreds of Stretch classes on obé!)
Mobility exercises like cat-cow, or even arm and hip circles help improve circulation to help maintain joint flexibility and reduce muscle tension, Melody says. In turn, this prevents stiffness and discomfort, she adds.
Alternating between working different body parts (i.e., upper body on Monday, lower body on Tuesday) can help you stay in the saddle when recovering from a tough workout. Why? It enables you to go ahead with your scheduled workout without agitating or overtraining muscle groups that are already feeling the burn.
Dealing with DOMS: Help Is On the Way!
To reduce inflammation, improve blood flow, and promote recovery after muscle damage has been done during a workout, try the strategies below.
1. R-E-L-A-X! Whether you straight-up rest or opt for activities like walking, swimming, or yoga, you’ll increase blood flow to sore muscles and help to flush out waste products for better recovery. “Anything you do to avoid over-straining your muscles will ultimately promote healing,” Melody says.
2. Freeze! Applying ice or cold packs can reduce inflammation and numb soreness by constricting blood vessels and slowing down metabolic activity in the affected area, Melody says—a strategy that’s especially effective sooner rather than later.
3. Heat therapy: Cozying up with a heating pad, soaking in a warm bath, or sitting in the sauna the day after exercise can soothe muscle stiffness and promote relaxation. How? Heat relaxes tight muscles and improves blood flow, which aids in recovery, Melody says.
4. Pop a pill. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can reduce inflammation and pain associated with DOMS, David says. Just don’t overdo it or take it as a preventive measure after say, leg day. “Swelling is actually a good thing,” he says, going on to explain that it’s part of the healing process that ultimately leaves you stronger.
5. Get a massage. Massage can help alleviate soreness by increasing circulation; reducing muscle stiffness; breaking up muscle adhesions; and encouraging lymphatic drainage, Melody says. And it doesn’t hurt that it feels nice—after all, you earned it!
6. Foam roll. Massage’s DIY cousin, foam rolling is a form of self-myofascial release (SMR) that helps you kiss muscle tightness goodbye while reducing soreness and improving flexibility. It works by applying pressure to trigger points or knots in muscles and the surrounding connective tissues to help break up adhesions, improve blood flow, and stimulate muscle recovery. (Need a visual? Imagine your muscles are rubber bands, and exercise tangles them up. Foam-rolling helps press out the “tangles”—sometimes called adhesions or knots—so muscles feel smoother and more able to stretch, David explains.) “It can be uncomfortable, but oh so worth it,” he says.
7. Stretch it out. Also in the category of “feels quite nice”: Gentle stretching! Touching your toes, for instance, can relieve tightness in sore muscles, increase flexibility, and reduce discomfort. Also cool: It helps maintain range of motion while your muscles recover so you don’t have to walk around like you’ve aged a decade overnight.
8. Eat, drink, and be merry. Proper hydration—we’re talking water, not wine!—helps flush out aforementioned exercise byproducts. And loading up on protein like chicken, fish, and tofu provides the building blocks for muscle repair, Melody says—yum!
9. Breath. Mindful breathing, as it happens, is a powerful technique to promote muscle repair since it activates the parasympathetic nervous system, which is the one responsible for rest and digestion. “Just 5 to 10 minutes of deep, purposeful breathing can send a signal to the body to begin reparative processes,” David says. *signs up*
10. Interval walking. While achy muscles might make you want to plop on your couch indefinitely, alternating between a quick and leisurely walking pace can help alleviate DOMS by getting blood, nutrients, and oxygen flowing into tired, achy muscles, David says.
11. Guided recovery classes. Enter, obé! From foam-rolling classes to breathing guidance and an entire program on recovery essentials, our fitness library’s got you covered.
To Rest or Not to Rest: That Is the Question!
The worst part of DOMS is that it can seriously mess with your best intentions to keep up a steady fitness routine. But hear us out: If you’re sore, it’s okay to continue with light exercise—just avoid intense workouts that target sore muscles, Melody says.
This is the perfect time to listen 👏 to 👏 your 👏 body! If soreness worsens with exercise, focus on recovery methods like stretching or foam rolling instead.
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