01/10/2022
Hey Gals and Guys!
Do you know DOMS? If you’re just getting back into fitness or resuming working out this week after some down time over the holidays, then DOMS most likely knows you!
What is DOMS? Delayed Onset Muscle Soreness - this is usually due to a high-intensity or high-volume exercise session. Muscle contraction under load causes micro-tears in your muscles and 1-3 days after a workout, you can become painful and sore with movement, have limited range of motion, and often be tender to touch.
Should I be concerned about DOMS? Only in rare circumstances of extreme overuse of a muscle group should you be concerned about DOMS. It’s a relatively normal part of increasing your fitness.
If I have DOMS, how do I manage it? Though it may seem counter-intuitive; if you’re sore from squats, you can reduce your soreness by doing MORE SQUATS albeit at a lower load, intensity, and volume. Simply ranging your joints through the movement that caused your soreness will help greatly in getting you back to full speed. Light stretching is also shown to be beneficial. Don’t use ice - that will only delay healing. A warm Epsom salt bath can provide some relief as well - increasing blood circulation is key. Takeaway: don’t miss your workouts because you’re sore.
Knowledge is power - knowing your body and how to manage it will help you stay Ready for life’s next Adventure.
In Health,
Drew Snipes
