For many fitness enthusiasts, from casual exercisers to professional bodybuilders, the muscle soreness that occurs after a strenuous workout is often seen as a sign of a good workout and something to be proud of.
The pain, known as delayed onset muscle soreness (DOMS), usually begins 24 to 72 hours after exercise.
However, we need to understand what DOMS means in terms of training and muscle growth and what it does not.
At Euro Pharmacies, we believe that the athlete’s goal should be to achieve more intelligent and effective training rather than merely pushing harder.
This discussion will help you understand the true nature of DOMS, clear up any misconceptions, and provide you with tips on how to handle the soreness for better long-term muscle gains.
The primary cause of DOMS is microscopic damage to muscle fibers, which occurs mainly during the eccentric phase of muscle contraction (the lowering phase of a movement).
As a result, the muscles feel sore because of the inflammation.
The first time performing an exercise or using a new training stimulus will cause more muscle soreness because the muscles have not adapted to the stimulus.
– Emphasis on the eccentric portion of the exercise (e.g., Romanian deadlifts, heavy negative repetitions)
– Increased training volume and intensity (e.g., high repetition, high volume, or heavy weight), which is a common cause of DOMS.
What DOMS Does Mean?
DOMS is a form muscle soreness that occurs after a workout. It is a sign that the muscles are being challenged in a new way and will start to adapt and get stronger.
– Any time you change your workout routine, or the number of repetitions or intensity of the exercises, you are likely to experience muscle soreness.
– Need for Recovery: The pain reminds the muscles need to be repaired and the body needs to rest
Not experiencing soreness means no muscle growth, and conversely, experiencing soreness means muscle growth.
– Not a Sign of Poor Training: Experienced athletes often do not have DOMS because their muscles have adapted to the training.
– More soreness does not necessarily mean better results: If the soreness is too much, it can negatively affect your workout performance and recovery.Research published by the National Institutes of Health (NIH) shows that inflammation from DOMS is part of the muscle remodeling process, emphasizing the importance of proper recovery, nutrition, and sleep for long-term muscle growth.
How to Manage DOMS for Muscle Growth
– Active recovery: Light cardio, stretching, or low-intensity exercises enhance blood flow and speed up the recovery process
– Nutrition: Adequate intake of fast and slow proteins, carbohydrates to replenish glycogen stores, and anti-inflammatory nutrients.
– Hydration and Electrolytes: Adequate hydration and electrolyte balance are necessary because dehydration can exacerbate muscle soreness.
– Sleep: Adequate sleep promotes the release of growth hormones and the repair of muscles and tissues.
– Progressive overload: Gradually increasing the intensity of your workouts helps to minimize muscle soreness because your muscles have time to adapt to the new demands.
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When DOMS Becomes a Problem
Muscle soreness is a normal part of the muscle-building process.
However, if the soreness is severe and persistent, it can become a barrier to your workout routine and hinder your progress.
You may want to consider the following:
– You miss your workouts because of the pain.
– Lowered strength or performance in subsequent workouts.
– Soreness that lasts longer than 4 to 5 days.
These symptoms may indicate that the athlete is overtraining, not recovering properly, or not eating enough.
Lifestyle athletes:
Moderate soreness can be a good motivator, but the key is to maintain consistency and make sustainable progress.
Competitive bodybuilders – they experience it frequently during the transition from the off-season to the cutting phase.
However, if you prioritize soreness over performance and gains, you are going in the wrong direction.
The real and effective muscle growth happens when there is a consistent progressive overload, proper nutrition, and enough rest.
– Older athletes and people with injuries because their muscles recover slowly
In such cases, the athlete needs to adjust the training program and focus on recovery. Many athletes mistakenly associate muscle soreness with workout quality, but scientific evidence suggests otherwise. Insights from the American Council on Exercise help clarify that DOMS is a response to new stress, not a direct indicator of muscle growth.
Conclusion
Some level of soreness is normal especially when you start a new workout routine but it should not be aimed for.
We at Euro Pharmacies, promote the use of training techniques, nutrition and supplements that enhance efficiency, promote quick recovery and support steady growth.
The real progress is not measured by how sore you are today but by how much stronger, leaner, and more muscular you become.