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Understanding DOMS: Why You’re Sore and What It Means

Ever left the gym feeling like a superhero and on top of the world, only to realize the next morning that you barely can move and have nobody to blame but yourself? Feeling that way and asking, "Why am I sore after a workout?" The reason is most probably DOMS—Delayed Onset Muscle Soreness. That sensation of aching and discomfort that more often than not appears 24-48 hours after the gym session. However, it’s ok—it’s not a sign of weakness. It is proof that you are on the right track!

Now, let us review the DOMS recovery and find out what it means for your organism.

1. What Is DOMS?

Well, firstly, what is DOMS? It is the muscle pain after a hard workout, especially if it’s something that you haven’t done before or if you have overworked your muscles. When you overwork your muscles, micro-tears appear in the fibers, and thus, the pain is the result of the inflammation and the healing process. It’s the smooth muscle regeneration process, so if you feel pain after changing your workout in the best gym in Bhawanipur, be happy and not panic.

2. Why Am I Sore After a Workout?

The reason why you are sore is that the muscle fibers in your muscles have been torn in the smallest of ways. When you do a workout, especially when it is strength training, your muscles are like tiny perforated and then rebuilt, thus being stronger. This process is called muscle hypertrophy, and it is how your muscles get bigger. DOMS takes place when these microtears trigger the swelling that, in turn, can cause stiffness and soreness.

Did you know that the more vigorous or new your exercise is, the higher the chance you will have to suffer from DOMS? Therefore, if at your gym, you have raised the weights or done a new workout without thinking, it is quite natural for you to be sore the next day.

3. How to Get Rid of DOMS and Facilitate Recovery

Even though recovery from DOMS is a natural phenomenon, it still can be less painful, and you can get over it quicker by employing certain means. The following are some of such ways that can be used to reduce the pain:

  • Active Recovery:

    • Mild exercises such as walking, swimming, or yoga increase blood circulation to the affected muscles and thus accelerate healing.

  • Massage and Foam Rolling:

    • Massage or foam rolling improves blood circulation and therefore relieves muscle stiffness, which is the reason for the pain and tightness.

  • Stay Hydrated:

    • Water is a good detox agent and plays a very important role in muscle recovery, so keep drinking it.

  • Stretching:

    • Gentle stretching is the most effective way to increase flexibility and reduce muscle tension. It also aids recovery.

    4. How to Reduce DOMS: Prevention is Key

    Exercise-induced muscle soreness (DOMS), while unavoidable after intense workout sessions, can be alleviated in a number of ways. Here are some tips on how to shrink the area affected by DOMS and cope with the pain.

  • Warm Up and Cool Down:

    • Thorough warm-up gets the muscles ready for work while cooling down assists the body in gradually reaching a resting state.

  • Gradual Progression:

    • The best practice is to go easy by gradually increasing the workload instead of taking an intense workout straight away so that the muscles can adjust.

  • Protein-Rich Foods:

    • Protein consumption post-workout provides the muscle fibers with the necessary repair and recovery. Also, a protein shake or high-protein snack can energize muscles for recovery.

    5. When Should You Worry About DOMS?

    Generally, DOMS is not a reason to worry for numerous people. It is just an indication that your muscles are adapting and becoming bigger. Severe pain that lasts longer than 72 hours or difficulty in moving the affected muscles may, however, indicate a case of something more serious, like an injury. If you feel so, it is better to be safe and seek professional advice.

    Are you ready to continue?

    If you are feeling stiff, never forget it’s the way your body is adapting to become stronger. However, ensure that you are also providing your muscles with the necessary recovery. At Camp Fitness Studio, we guide you through workouts that push your limits, but at the same time take care of your body. Strength training, HIIT, or functional fitness, whatever it is, we have the necessary resources to help you reach your fitness goals.

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    9, Lala Lajpat Rai Sarani, 2nd Floor, Kolkata - 700020

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    033 35474695 / 033-35474696

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    info@camphealth.co.in

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