One of the main causes of DOMS is muscle damage. You're tearing and damaging your muscle fibres when you lift weights or perform other resistance exercises. This damage triggers a repair process in the body, during which new muscle protein is synthesized, and the muscle fibers are rebuilt. This process leads to muscle growth and strength gains but can also cause muscle soreness.
So is DOMS good or bad? While DOMS can be uncomfortable, it's generally seen as a good thing in the context of resistance training. DOMS is a sign that you've challenged your muscles and triggered the muscle-building process, which is what you want if your goal is to build muscle and strength. However, it's essential to balance challenging your muscles and overdoing them. If you experience excessive DOMS or muscle soreness that persists for more than a few days, it may be a sign that you've pushed yourself too hard and need to take a break or scale back your workouts.
So how do you deal with DOMS?
You can try a few strategies to help relieve muscle soreness and speed up the recovery process.
These include:
- Getting enough rest: Proper rest and sleep are essential for muscle recovery. Make sure you're getting enough sleep and taking breaks between workouts to allow your muscles time to recover.
- Staying hydrated: Proper hydration is essential for muscle recovery. Ensure you're drinking enough water throughout the day, especially after workouts.
- Using home remedies: Some people find home remedies like heat or cold therapy, foam rolling, or stretching can help alleviate muscle soreness. Experiment with different treatments to see what works best for you.
- Taking supplements: Some supplements, such as magnesium or tart cherry juice, may help reduce muscle soreness and improve recovery. However, it's essential to consult a healthcare professional before taking any supplements, as they can interact with medications or have potential side effects.
- DOMS over time: As you train, you may find that DOMS becomes less intense and occurs less frequently. This is because your muscles become accustomed to stress.
- When to see a doctor: If you experience severe muscle soreness or pain that lasts for more than a few days or if you have other concerning symptoms such as fever, rash, or swelling, it's essential to see a healthcare professional. These symptoms may signify a more severe condition, such as an infection or injury.
In conclusion, DOMS (Delayed Onset Muscle Soreness) is a normal part of the muscle-building process and is generally seen as a good thing in resistance training. While it can be uncomfortable, there are strategies you can try to help relieve muscle soreness and speed up the recovery process.
You must see a healthcare professional if you experience severe muscle soreness or other concerning symptoms. By understanding DOMS and how to deal with it, you can continue progressing in your resistance training journey.