It’s been years since you’ve gone to the gym but today,
you finally muster up the willpower
to change your lifestyle.
You’re super hyped and right off the bat,
you go to the gym and
grab the heaviest weights you can handle and start going all out. Eventually,
begin to ache, and you finally stop when the pain is too much.
After a few minutes of rest,
the soreness goes away and you feel good togo again.
Same goes for running.
and longer you run for, the more sore your legs begin to feel.
This immediate soreness,
known as acute muscle soreness,
happens when you work out very vigorously, causing chemical
and fluid buildup in the muscle tissue.
Themuscle starts losing power and the soreness
加剧 但是 休息几分钟后肌肉的酸痛就会消失 然后
gets worse, but the soreness goes away after resting for several minutes. Then,
8 hours or so after your workout,
you start feeling a different soreness in your muscles.
It isn’t too bad but it definitelyhurts.
24 hours later, your muscles
start get to REALLY sore,
to the point that you can barely even move!
This is known as
Delayed Onset Muscle Soreness, or DOMS forshort.
If you’re a regular into the fitness world,
you’re probably familiar with DOMS.
But if you’re new, DOMS can catch you off
guard and even scare you away from ever workingout again.
The cause of DOMS is from eccentric contractions,
or when a muscle becomes longerwhile under tension.
An example would be the
descending portion of a biceps curl, causing the biceps brachii muscle to lengthen.
exact cause of pain from DOMS is unknown,
but the most widely accepted reasoning is
that during these eccentric movements,
very small tears happen in the muscle at a cellular level.
Painreceptors in the muscles then send pain signals to the brain,
and calcium builds
up in the muscle, causing inflammation.
There are several ways to relieve the pain
from DOMS, including a long list of thingsyou can consume.
A study in 2010 showed that
the individuals taking supplements of the amino
acid L-glutamine were able to significantly
relieve the effect of DOMS.
In 2013, a studyshowed that ingesting caffeine 1 hour before
exercise was able to significantly decrease pain
from DOMS on the second and third days
following workout. The only catch is
that you’ll need to ingest 400mg of caffeine, which
is equal to about 3-4 cups of coffee.
Forlate night exercisers, this might not be a
good idea. Other supplements that have shown
to help alleviate DOMS are creatine, fish oil,
taurine, branch chained amino acids,and citrulline malate.
But to really alleviate DOMS,
it’s less about what you take and more about what you do.
The best way to alleviate DOMS long term
is to progress slowly into a new exercise program,
giving muscles enough time to adapt to the new stress being placed.
Going with lighter
weights in the beginning is the magical ingredient.
Over time, soreness from DOMS can disappear
completely as long as the muscle is continuouslyexercised.
Studies have also shown that self-myofasical release,
or self-massage in the form of foam rolling,
can alleviate DOMS as well.
In a study,
that foam rolling exhausted muscles anywhere between an hour to six hours
after workout significantly alleviated muscle soreness the next day, making foam
rolling a staple workout equipment for individualssusceptible to soreness.
But the most important
thing you can do in order to alleviate DOMS,
especially when beginning a new program, is
getting plenty of sleep.
The body recoversfrom daily activities the most when asleep,
which will also help in recovering from musclesoreness and DOMS.
Not sleeping enough can
cause DOMS to last longer than it should,
so make sure to get all the rest you can!
What other ways have you dealt with muscle soreness after your workouts?
Please share your experience in the comment section below!