What is DOMS (Delayed Onset Muscle Soreness)
DOMS is what I have right now. I did Body Beast Build Legs yesterday and Beast Cardio and Beast Abs this morning. My butt, legs and hamstrings are on fire. I woke up this morning and even before I got out of bed, I muttered “Good morning, DOMS!! Good to see ya!!” When I first started Body Beast, it was funny because I said I need a handicap bar installed at my toilet because I couldn’t sit down without it hurting and I couldn’t stand up without help. When I first started Body Beast, every muscle in my body hurt. I asked a friend of mine before I started it how sore I was going to be. He asked me if I was sore when I started P90X. I told him of course I was. He said, and I quote “No, you weren’t!” Unfortunately, he was right. DOMS found me in a big way. I remember after about my third day of my first round of Body Beast, DOMS had set in. I was stuck in the chair. I couldn’t stand up. My legs were too sore to push me up and my arms were too sore to help out. My daughter had to pull me out of the chair. It was rough. My 17 yr old son started it with me and he was hurting too. He got a big introduction to DOMS. We were tired the day we worked out, but we weren’t sore until the next day. For those who have worked out hard, you know, you feel it the next day but you REALLY feel it the day after the day after. I think it’s pretty funny because my 15 yr old son started baseball practice Monday. He was very tired that night and cramping a little. The next day he was sore but last night and today, he can barely walk. His hamstrings and quads are killing him. DOMS has definitely paid the boy a visit and he knows it’s for real.
What causes DOMS?
Researchers have various opinions as to what causes DOMS. Most agree it is when the muscle lengthens under strain, especially when performing new repetitious, high strain exercises for the first time. The muscle fibers tear slightly causing a minor rupture of the muscle fiber and then the muscle gets a bit inflamed. Although this happens when the exercise is performed, DOMS sets in over the next couple of days as the muscle starts to rebuild and inflammation occurs as surrounding fluids are pulled into the muscle fibers. There are also various opinions as to why it takes a couple of days for the pain to set in. The cause of DOMS is for the scientists to figure out. The bottom line is, DOMS DOES happen, it hurts, it’s for real, and if you are going to start working out for the first time in 15 years like I did, or if you switch programs and do something different and really get after it, you are going to experience DOMS. In fact, I remember a few years ago, Melanie and I went to help a friend lay some sod in a yard. It was a day of bending, stooping, laying sod and the next day, WOW, we were sore. YAY DOMS!! It wasn’t from working out, it was from working in the yard. The older we get, DOMS can come from from just normal everyday activities. So, embrace the soreness. You know it’s going to happen. Pain is weakness leaving the body. As Tony Horton says….”Get ready….cuz it’s coming!!” When DOMS knocks on your door, you have no choice but open it and walk through.
How to relieve DOMS Symptoms
OK, So, you have DOMS. Your son has DOMS. We all get DOMS. What the HECK do I do about my DOMS Symptoms? The bad news is, it’s going to get you if you workout or if you are active as you get older. The good news is, it will get better. Time will solve DOMS, obviously. The worst thing you can do is stop working out because you’re sore. If you do that, you will get sore the next time you workout and the DOMS cycle will continue. The best thing thing you can do is just keep working out. I’m not saying go at it 500%, but just keep working out. Do the best you can and work through the pain, listening to your body the whole time. Drink a LOT of water. You should be peeing clear (that’s right, I said peeing). When you think you have enough water in your system, drink some more. Water will help flush out the lactic acid that has built up in your muscles as well as hydrate you and ease the pain from DOMS. STRETCH to the point of being uncomfortable but not tothe point of tearing something, but stretch as much as you can stand it. Use a rumble/foam roller. Get a professional deep tissue massage if you can afford it. If not, get a family member to do the best they can and do something nice for them in return. Take a shower and alternate hot and cold water. One minute as hot as you can stand it and one minute as cold as you can stand it and alternate it. Take a bath of epsom salts. Get 8 hours of sleep. We have some great stuff for after workouts like the P90X Results and Recovery Formula. It tastes great and gives your body EXACTLY what it is craving. I wouldn’t think of working out hard without it. It’s all necessary to get through it. The main thing is, know you are getting better and stronger. Welcome to the DOMS club. It’s GREAT stuff!!!