14/11/2022
*Why exercise can make muscles feel sore* ❓❓
While there’s still some research to be done in the area, DOMS isn’t caused by lactic acid as was once thought, instead, the main culprit behind those post-workout aches is microscopic damage to your muscles.
This happens when your muscles are required to work harder or in a different way than they’re used to.
*How long does DOMS last* ❓❓
Most people start to feel the effects of DOMS around eight hours after a workout, although it can be earlier. The soreness usually peaks 24-48 hours after exercise – hello second-day muscle pain. According to the NHS, DOMS typically lasts between three and five days in total, although you should find the stiffness starts to ease after the first few days.
*Does everyone get DOMS* ❓❓
DOMS can affect absolutely anyone. Yep, even Olympians struggle to walk down the street after their first session back following the off-season.
DOMS isn’t a sign of how fit you are it’s just your body adapting to a different type of physical demand.
*Should I work out with DOMS* ❓❓
As long as the pain you’re feeling is DOMS and not something more serious, such as a muscle tear or sprain, then you should be good to keep exercising. There are a few caveats though:
📍Make sure you do a warm-up first as this will help ease any soreness (but you do this before every workout already, right?)
📍Try a different form of exercise or work different muscle groups, both for comfort and to give those muscles the time they need to recover. So if your legs are aching, do an arm workout, or choose a low-impact option like swimming or cycling. In most cases, back-to-back tough workouts are best avoided to give your body time to rest and repair.
📍Keep an eye on your pain levels. If the discomfort and stiffness don’t ease after a few minutes of warming up and working out then it may be time to take a rain check.
