Doms
As you begin this program, you will become very familiar with 'DOMS', delayed onset of muscle soreness. It happens when we use muscles we haven't used in a long time or we use them in a different way.
Doms is caused by some degree of muscle damage that becomes noticeable approximately 8 hours after exercise and can last 2-3 days in my experience. The exercising has caused microscopic tears in muscle cells, (perfectly natural as the result of working muscles).
The inflammation is your body’s healing response which results in some swelling, thus the pain.
This is part of the mechanism of muscle adaptation to training.
It is also why we exercise different muscle groups on alternate days. It gives what you worked yesterday a chance to adapt and heal. That is how muscles grow stronger. In addition as your body get used to the increased activity level, Doms should lessen.
There is a concept called ‘hard-easy’ that refers to following a hard workout with an easy one. That’s one way to rest what you just worked on. Or, you might work just as hard but on different muscles, same thing.
You can lessen the impact of Doms:
- making sure to drink water during your workout. Please ensure you avoid any beverage high in sugar, salt, and caffeine as they all contribute to dehydration.
- get a massage, even if you do it yourself. This can reduce inflammation and it feels great. A massage helps improve blood flow and reduces muscle tightness. It also increases circulation which slows fatigue and reduces swelling.
- make sure you get enough sleep. That’s when your body produces human growth hormones which aid in muscle recovery.
- make sure you have a ‘Cool Down’ phase to your workouts. Just a light 5 -10 minute session of stretching of your arms, some squats and lunges will relieve any tightness and reduce pain.
- Don’t overdo your workouts. If you experience DOMS, don’t ignore what your body is telling you, just ease up a bit, when you are comfortable again, proceed.
Stay safe and your progress will get better and better.