D.O.M.S Delayed Onset Muscle Soreness (EarthFIT Beaufort Personal Trainer)
Ian Hart is the owner of EarthFIT Personal Training facilities http://www.earthfittraining.com :Beaufort Personal Training teaches you about: Description of Delayed Onset Muscle Soreness (D.O.M.S) and recovery from it. A great recovery training program that is also great for core strength and back pain relief and prevention click here http://www.backpainrelief4life.com/
“Hey! What’s going on? It’s Ian Hart here at the EarthFIT Blog and what I am going to speak about today is DOMS. DOMS is an acronym for Delayed Onset Muscle Soreness and what that means is your body has a delay in when it gets sore from a workout.
So there are a lot of things happen when DOMS occurs, and I’m going to explain to you starting out as if you were beginner. The first time you train, your body is going to have microtrauma, there are going to be small tears and the muscle fibers and the body has to recover from that. So the first time it happens, your body is not used to it so there’s going to be more soreness and there’s going to be more trauma to the body and it happens during the Eccentric Motion which means the eccentric motion of any movement you do so if you do a squat it’s on the downward movement, if you are doing a push up again it’s on a downward movement. It’s not during on the actual working phase of it.
So it happens about 24-48 hours after the workout. So if you workout on a Monday, it’s going to be more intense on the Tuesday and Wednesday, sometimes wednesday is even more intense. So there’s way to recover faster from it and the more you train, and the more frequently you train provided you are not overtraining, then the more your body adapts to the stimulus and the micro trauma to your body, and the faster it recovers, and the more you build lean muscle if you are eating properly and all those things which moves your metabolism, so on so forth…
So that’s a good thing. We want to break down muscle because that’s the only way we can build it back up. So that is the benefit of working out. So when you get sore remember that you are getting the benefit of it. Recovery – people always ask us when they are sore “Should I run the next day?”, “I’m too sore I don’t think I should run or I don’t think I should workout”. There’s specific recovery training that you can do when you are sore and this is actually going to increase the rate of recovery and things like even just sitting in a sauna is actually going to help with recovery but in terms of a workout, doing like a light jog and some light exercises and stretching is going to increase the rate of recovery and here is why… You’re going to get more blood flow and oxygen and nutrients to the muscles that are damaged or to the areas that are damaged.
And this also goes for not only DOMS for working out, this is actually for injuries too. So you get more oxygen, blood flow and nutrients and therefore it flushes out that lactic acid and the trash that is in the muscles that causes some of the soreness and then it helps repair the muscles even faster and that’s why water and eating properly are so important and then when you do something like jogging, it’s going to have more oxygen intake and then it transmits all throughout your body and Boom! you are faster on the next training session and then your body recovers so on so forth… So it is linked closely with the supercompensation video that we showed you and how everything works at that level. So again, this is Delayed Onset Muscle Soreness and if you have any questions about it and anything any comments, go ahead and leave one below.”
If someone mentioned the word D.O.M.S where I come from, I would be apt to think of an Italian eatery or pizza shop. In this instance it means Delayed Onset Muscle Soreness. This is the muscle pain or stiffness that you feel after exercising. It is most prominent the first time you work out or during an initial assessment and it is a completely normal response to exerting yourself beyond what your body is adapted for. In fact it is a part of the adaption process that allows you to become strong, fit and lean and boost your metabolism.
What creates D.O.M.S?
Eccentric movement creates muscle soreness. For example, walking down a lot of stairs… When you walk down the stairs your calf muscles have to decelerate the ankle joint movement as you make each step down the stairs, which can cause micro trauma or small tears in the muscle fibers (which is another way of saying small injuries), thus creating soreness in your calf. Another example of eccentric movement would be the downward potion of the squatting movement or the downward movement of a biceps curl.
Not only does eccentric movement cause Delayed Onset Muscle Soreness, going beyond what your body is adapted for or doing movements that your body is unfamiliar with will also cause D.O.M.S. Another example we come across a lot is when someone is in amazing shape when it comes to running, but as soon that person does some strength training they feel sore, even in their legs. Many times the reply is, I thought my legs were in better shape than that
How do you to decrease D.O.M.S?
You can reduce or prevent extreme delayed onset muscle soreness by progressing your exercise regimen properly. What that means is adding enough stimulus to the body to engender growth and get results but not too much to cause severe soreness and therefore a longer recovery time. And this can take some experimenting; which is why an assessment is so important. Some people have stronger legs and can do more with the lower body than they can with the upper body.
If you do find yourself with D.O.M.S. here are 9 things you can do to increase the rate of recovery:
- Light jogging and then some light stretching
- Specific Yoga
- Our Back Pain Relief4Life Program
- Icing the muscles before they get sore will increase the speed of recovery
- Sitting in a hot tub or a sauna for 20 minutes
- Increase your water and vitamin (especially vitamin C) consumption
- Consume 300-400 calories of carbohydrate shortly after the training session
- Taking advil