Why Do My Muscles ACHE After Exercise

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Have you ever woken up the day or two after a workout feeling like your muscles are on fire? You’re not alone!

This phenomenon, known as Delayed Onset Muscle Soreness (DOMS), is a common experience for many fitness enthusiasts, especially those embarking on new exercise routines like our 28 Day Weight Loss Challenge. While it might be uncomfortable, DOMS is actually a sign that your body is adapting and growing stronger.

What is DOMS?

It’s that familiar ache that sets in a day or two after a particularly intense workout. While it can be uncomfortable, understanding what causes DOMS and how to manage it can help you optimise your training and recovery.

DOMS is a type of muscle pain that typically begins 24-48 hours after intense exercise. It differs from acute muscle soreness, which is felt immediately after physical activity. DOMS is often characterised by a dull, aching pain that can be accompanied by muscle stiffness and tenderness.

The soreness may not be present at rest, but as soon as you ask the muscle in question to perform a movement you will quickly know about it.

It’s important to note that this isn’t an injury and doesn’t require medical assistance – the only thing you can do is let the soreness subside in its own time which could be up to 7 days.

Why does DOMS occur?

The exact cause of DOMS is still a subject of ongoing research, but several theories have been proposed:

  • Micro tears in Muscle Fibres: One popular explanation is that DOMS results from microscopic tears in muscle fibres that occur during intense exercise. These tears can cause inflammation and pain as the body repairs the damaged tissue.
  • Increased Muscle Metabolism: Another theory suggests that DOMS is related to increased muscle metabolism during exercise. When muscles work hard, they produce metabolic byproducts that can irritate nerve endings and lead to pain.
  • Inflammation and Swelling: DOMS may also be associated with inflammation and swelling in the affected muscles. These processes are part of the body’s natural healing response, but they can contribute to discomfort.

Factors that can contribute to DOMS

Several factors can influence the severity and duration of DOMS:

  • Intensity and Duration of Exercise: More intense or prolonged workouts are more likely to cause DOMS.
  • Muscle Eccentric Contractions: Eccentric contractions, which occur when a muscle lengthens while contracting (e.g., lowering a weight during a bicep curl), are particularly associated with DOMS.
  • Lack of Physical Activity: Individuals who are not accustomed to regular exercise may be more susceptible to DOMS.
  • Age: Older adults may be more prone to DOMS due to age-related changes in muscle tissue.
  • Nutrition and Hydration: Proper nutrition and hydration can help minimise DOMS. Dehydration and inadequate intake of nutrients can impair muscle recovery.

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Managing DOMS

While there’s no guaranteed way to prevent DOMS entirely, several strategies can help manage its symptoms and promote recovery:

  • Gradual Progression: Gradually increasing the intensity and duration of your workouts can help your body adapt to the demands of exercise and reduce the risk of DOMS.
  • Proper Warm-up and Cool-down: Warming up before exercise and cooling down afterward can help prepare your muscles for activity and aid in recovery.
  • Stretching: Regular stretching can improve muscle flexibility and reduce the risk of DOMS.
  • Rest and Recovery: Allow your muscles time to recover between intense workouts. Adequate rest is essential for muscle repair and growth.
  • Ice and Compression: Applying ice to sore muscles can help reduce inflammation and pain. Compression garments can also provide support and promote healing.
  • Massage: Massage therapy can help alleviate muscle tension and improve blood flow, which can aid in recovery.
  • Nutrition and Hydration: Consume a balanced diet that provides adequate protein, carbohydrates, and healthy fats to support muscle repair. Stay hydrated by drinking plenty of water throughout the day.
  • Over-the-Counter Pain Relievers: Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation associated with DOMS.   

Remember, if you experience severe or persistent DOMS that interferes with your daily activities, it’s important to consult with a healthcare professional.

While DOMS can be an uncomfortable experience, it’s a normal part of the adaptation process that occurs when you push your body beyond its comfort zone. By understanding the causes of DOMS and implementing effective management strategies, you can minimise its impact and continue to make progress in your fitness journey.

It’s also important to remember this isn’t a reason to stop your exercise routine – it just means that you need to manage your intensity and not push too hard while your muscles are recovering.

 

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