After a long hiatus from the gym, you've finally decided to make a change. Bursting with enthusiasm, you hit the gym hard, lifting the heaviest weights and pushing your limits. Soon enough, though, your muscles start to ache, prompting you to take a break. This immediate discomfort, known as acute muscle soreness, occurs when you exercise intensely, causing fluid and chemical buildup in the muscles. Despite the temporary pain, a short rest brings relief.
Running brings a similar experience: the longer and faster you run, the more your legs may ache. This initial soreness fades after resting, only to be followed by a different kind of discomfort about 8 hours later. By the next day, the delayed onset muscle soreness (DOMS) sets in, making every movement painful.
If you're new to fitness, DOMS can be alarming. It's caused by eccentric contractions, where muscles lengthen under tension, such as during the lowering phase of a bicep curl. This process creates microscopic tears in the muscle fibers, triggering pain receptors and inflammation.
To alleviate DOMS, there are various strategies, including dietary supplements. Research has shown that L-glutamine supplements can significantly reduce DOMS effects, while pre-exercise caffeine intake (about 400mg, equivalent to 3-4 cups of coffee) has also been found effective, though not recommended for late-night workouts. Other beneficial supplements include creatine, fish oil, taurine, branched-chain amino acids, and citrulline malate.
The most sustainable way to manage DOMS is gradual exercise progression. Starting with lighter weights allows muscles time to adapt, potentially eliminating soreness over time. Self-myofascial release, like foam rolling, has also proven effective in reducing muscle soreness post-workout.
Above all, adequate sleep is crucial for recovery. It's during sleep that the body repairs and recovers, helping to alleviate DOMS. Insufficient sleep can prolong soreness, so prioritize rest to support your fitness journey.
If you’re unsure what recovery tactic to start with or need help starting your new workout routine, always consult your friendly fitness professional.
Emmanuel Ofori - eMotivates
Your friendly neighbourhood fitness professional
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