After a workout, whether it's in the hours or days after, it's common to experience sharp pains in the muscle groups being worked out. It is DOMS (Delayed Onset Muscle Soreness), or delayed onset muscle pain. They are particularly intense after excessive physical effort, a different level of training than usual or when training resumes after a more or less long period of rest. Generally they resolve on their own after a few days, a week at the most: in this period of time a process of reorganization and functional adaptation takes place which increases the resistance of the muscle. But, in the meantime, they can also become very annoying. It is therefore helpful to know why muscles ache and how to relieve DOMS.
What are DOMS and what causes them
The symptoms of DOMS are all located on the affected muscle: pain, muscle stiffness, loss of strength, reduced ability to move, hypersensitivity and sometimes swelling. Each of them can become acute when you move the muscle, either by stretching or contracting it. They are more common among those who practice workouts based on high-intensity eccentric contraction movements, such as those involving a downhill run or bench press.
So why do muscles ache after workout? The mechanism that causes DOMS is very simple: after a period of inactivity or in the case in which movements other than usual are performed, the central nervous system is not perfectly able to coordinate muscle contraction. Thus excessive tensions can take place on both tendon and muscle fibers, which in turn cause micro-tears, muscle damage and related painful sensation. Another cause of DOMS is exercise spasm: muscle fibers maintain contraction even after the movement has ended.
DOMS and muscle growth
They may sound annoying, but DOMS is actually good. In fact, it is the microtraumas originating during intense training that allow the body to adapt to physical effort, improve functional capacity and increase muscle mass. If you train looking for hypertrophy, DOMS are certainly to be considered a good sign, especially if combined with eccentric workouts, high intensities, maintaining the right tension during a series of exercises and a careful diet.
DOMS and lactic acid buildup
It is commonly believed that post-workout muscle soreness is caused by a buildup of lactic acid. In fact, the latter can help counteract muscle fatigue and reduce recovery times. In fact, lactic acid is produced constantly within the muscle tissue, in proportion to the effort exerted both in the contraction and in the lengthening phase. And how long does it last? Lactic acid is disposed of in a few minutes or at most in a few hours after the end of the activity.
How to pass DOMS and how to prevent them
Gym and DOMS: a practically inevitable combination, especially considering the positive effect it implies. Just because they're normal doesn't mean they have to be endured every time. In this regard, there are natural remedies for DOMS that require nothing more than some good practice that should be adopted by any sportsman (and which also helps prevent future onset). Between these:
- Rest. In the immediate future, it is good to avoid overstressing the muscles and give the body time to recover from the effort;
- Active recovery. Low-intensity training of sore muscles increases the pain threshold and tolerance to pain;
- Pre-session warm-up. It prepares the body for exercises, increases body temperature and makes muscle tissue more elastic and resistant, also helping to prevent muscle tears;
- Post-session cool-down and stretching. Low-intensity aerobic activities and stretching exercises promote greater elasticity in the muscles;
- Diet and hydration. Drink before, during and after training and follow a correct and balanced diet, with high quantities of vitamins, mineral salts and antioxidant substances;
- Food supplements. Vitamin B12 reduces the feeling of tiredness and promotes the normal functioning of the nervous system, while L-Carnitine and amino acids are useful for recovering energy.
FLOKY biomechanical stockings to favor the course of DOMS
Post training session recovery is the most critical moment for DOMS in the legs, because correct muscle regeneration depends only on the right rest. At this stage, it can help to use technical aids to optimize the process.
FLOKY developed RE-CHARGE, specific biomechanical sock for post-workout or competition recovery. It provides an improving and regenerative support of all the biomechanical functions related to the tendons and muscles of the foot and leg, allowing the activation of venous return in total comfort and reducing muscle fatigue in the calf.
By wearing RE-CHARGE during recovery, you eliminate toxins, regenerate the muscle and relieve the tendon parts of overloads and inflammation, drastically reducing recovery times from muscle overload. Its beneficial actions on the foot are many, including improved stability, movement support, localized compression and posture correction.
Another innovation is the first biomechanical short ACTIVATOR, designed with graduated and differentiated compression combined with functional screen-printed applications that reduce vibrations and activate the muscles.
