You just had a killer workout and feel great! Nothing can stop you… until you wake up the next morning. Sound familiar?
Delayed Onset Muscle Soreness (DOMS) typically occurs 6-8 hours following strenuous or unaccustomed activity, peaks around 24-48 hours, and can last up to 3-5 days. While many people enjoy muscle soreness as an indicator of the rigorous work they put in, DOMS can negatively affect your workouts. According to the American College of Sports Medicine, other symptoms include: reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength; all which don’t have a very positive impact on your training or competitions.
Different Types of Muscle Soreness
There are a few things that set DOMS apart from your typical muscle soreness. One, DOMS is much more intense in its severity. It can be very painful and debilitating in some cases. Also, this type of muscle soreness lasts much longer and symptoms tend to arise after about a day or two. Acute muscle soreness tends to arise immediately following activity and is usually less severe.
Scientific Explanation of DOMS
According to the paper by Schoenfeld and Contreras, “DOMS appears to be the product of inflammation caused by microscopic tears in the connective tissue elements that sensitize nociceptors and thereby heighten the sensations of pain.” It is shown that eccentric exercises (exercises that lengthen the muscle) have a much more significant impact on producing delayed onset muscle soreness.
Muscle Soreness: Not The Only Path To Gains
Muscle soreness is not the only indicator for how much muscle growth will take place. In the case of DOMS, muscles experience microscopic tears which can allow them to build back up stronger than they were before. However, the process that rebuilds and strengthens muscle tissue post-workout can happen with our without these microscopic tears. You don’t need to damage muscles to the point of soreness in order to make significant gains and allow muscles to grow stronger. According to Exercise Biology, “Muscle can grow with just tension and no damage. Most people think that damage is required for muscle growth.”
Proven Cure for DOMS
So how can you recover from DOMS fast? Most people would immediately think to rest. After all, DOMS can make it hard to function or move properly. And let’s be honest, laying on the couch tends to be the most appealing activity at that point. The problem is, while this strategy sounds like a good idea, stillness is not going to help with the recovery process.
In order for muscles to repair themselves, 4 key processes need to take place , muscle activation being the facilitator for all of them. The goal is to move muscles enough to activate the lymphatic system and increase blood flow/nutrients to the area without putting any more stress on the muscles (think Active Recovery). If you are able to do this, your body will recover a lot faster.
There are a lot of different techniques out there claiming to cure DOMS. But research has shown that Marc Pro is the most effective method to relieve DOMS. Past research on using techniques like massage, cryotherapy, drugs, etc. to reduce DOMS presents no consensus on a consistent therapy that works. However, in a peer reviewed research study published in the Journal of Exercise Physiology, Marc Pro was shown to significantly reduce the soreness and fatiguing effects of DOMS and improve the recovery process. If DOMS or a lack of recovery is hindering your performance or leading to overuse injuries, discover how Marc Pro can help you achieve your goals.