By David Yagudayev, Arts & Culture Editor
Have you ever felt extremely stiff and sore several days after doing a difficult physical activity or doing something new that you are not used to, like running for the first time? In the moment of performing these exercises and even for the rest of that very day, you feel completely fine and feel like you can do all sorts of movements. However, within 24-72 hours, it finally hits you. Have you ever wondered what and why this is happening?
It’s called Delayed-onset muscle soreness (DOMS). Symptoms of DOMS include muscle fatigue, swelling in certain muscle groups, reduced range of motion and stiffness, and pain when stretching muscles. According to the American College of Sports Medicine, DOMS symptoms usually exhibit at least 12-24 hours after engaging in strenuous physical activity or performing a workout. The associated symptoms of DOMS usually peak about one to three days after the workout is performed and then subside after that.
So now that you know what is causing that soreness. However, you might still be wondering, how does DOMS happen and what causes it? In one moment you feel completely fine even several hours after performing the activity. But days later, you feel completely sore. This is caused by very high intensive exercise on the body or exercise that the body is not accustomed to, which can result in tiny microscopic tears in one’s muscle fibers. The body responds to these tears by increasing inflammation, leading to a delayed soreness in the muscles and that annoying feeling of aching and weakness.
DOMS is potentially a sign that you put in a good workout shift, since your body is adapting and becoming stronger. The more you become accustomed to a particular workout or exercise, the less DOMS you will feel over time when performing that movement.
At the onset of DOMS, you should avoid performing very high-intensity exercises, which may prolong and even worsen your performance and body’s recovery. When one feels DOMS, performing stretches, yoga, and low-moderate intensity exercises may help alleviate some of the symptoms. In essence, one should not push themselves too hard and should allow the body to fully recover.
So now you have a basic understanding of DOMS and the feelings that come along with it. Whether you are a new gym goer, a seasoned fitness enthusiast, or just someone who feels DOMS after doing a very strenuous activity that’s new for you, know that the feeling is temporary. Don’t be discouraged by it. As you continue to practice and perform an exercise, your body will adapt and you should slowly feel a lesser effect from DOMS.