“This is going to hurt tomorrow.” We’ve all said it after a particularly grueling workout or return to the gym after an extended break.
Delayed onset muscle soreness, commonly referred to as DOMS, describes the muscular pain and stiffness that occurs following a heavy workload. It typically peaks around 24 to 48 hours after leaving the gym, explains exercise physiologist Matt Unthank, CSCS, director of training for Crossover Symmetry. “While the process is complicated and remains to be entirely understood, it is widely viewed as an inflammatory response due to a breakdown in muscles tissue.”
But that breakdown’s not necessarily a bad thing. “For a fit person who exercises regularly, I would actually view the occasional attack of DOMS as a good thing,” says Unthank. “It suggests an elevation in intensity and the inclusion of novel movements to a workout program, both of which are extremely good things for a training program.” After all, for your muscles to repair, grow and become stronger, you first have to give them something to repair. And we’re talking about the same microscopic tears in the muscles that can leave you waddling the morning after your workout.
So how can you kill the pain without killing your results? Just turn to these five research-proven strategies.
Source : nbcnews
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