Feeling sore after what you thought was a great workout? You may be experiencing delayed onset muscle soreness (DOMS).
DOMS typically peaks 24-48 hours after a workout and occurs because your body is repairing microtrauma to your muscle fibres during the workout. Essentially, you are likely to experience DOMS when you begin using muscles in new ways or targeting muscles you don't usually engage.
Besides just feeling sore, your range of movements is often limited. The level of pain you feel is dependant on factors such as how intense the exercise was, your hydration level, fitness level, etc.
So, how can you help alleviate DOMS? Really, the most you can do is rest more, use ice packs (if necessary) and limit alcohol consumption to decrease inflammation. The best way to prevent DOMS is to gradually increase the intensity of your workouts to allow your muscles to adapt, as unfortunately, there is no evidence that links warming up to a decreased chance of DOMS.
Although DOMS may be irritating, you shouldn't be put off by it. It is completely normal and is a sign of improving strength and fitness levels.
Although all this new information may seem overwhelming, don’t worry, because ELAVAIT has got you covered. Everything you need to know about recovery is easily accessible in our all-inclusive app designed by specialists. Sign up for a 2-week trial to see all that ELAVAIT has to offer! Click here to get 2 weeks ELAVAIT PRO for free!