D.O.M.S. - Why You’re Sore
What are DOMS?
DOMS stands for delayed onset muscle soreness, basically when you feel sore after a workout. You know when your leg day is SO hard that you can’t walk up the stairs without pain for a couple days, ya that. DOMS can develop 12 to 24 hours after a workout and can last 24 to 72 hours later - yup, that’s 3 full days.
This soreness occurs when stress is put on your body that it hasn’t experienced yet, or hasn’t experienced for a long time. Your body needs to spend time recovering and readjusting to this stimulus.
This can be any soreness ranging from tenderness to severe pain. The severity of this pain depends on the stimulus and load placed on the muscle. For example, running uphill vs downhill or doing 3 reps vs 15 reps of a movement. And as you become more experienced with an exercise the less sore you’ll be, as your body has already partially adapted to the movement.
Are DOMS necessary for a good workout?
Absolutely not! I don’t know about you, but I don’t want to be in pain everyday. Soreness is going to happen, especially when you’re new to the gym. But it’s not just because your workout was amazing, but because of a novel stress on your body.
The definition of a successful and efficient workout shouldn’t include soreness. It should include progression of weight, improved mobility, increased range of motion or even increased confidence and mental toughness. You will reach your goals without DOMS if you’re training efficiently, but they will still happen from time to time.
Should I workout with DOMS?
So, it depends. If you continue pushing the muscles that are sore you could make matters worse. But if you train different muscle groups or do an active recovery session, you might be in the clear. For example, if you crushed your legs in the gym and are super sore after, try picking a light activity, like going on a walk, or train a different muscle group, like your back or chest. You may improve the soreness, or just avoid making it worse. If you’re in immense pain, then maybe take a rest day, play it safe. Your progress will not be delayed; you'll even reduce risk of injury and future soreness.
