When you start a new training program it is normal to experience some muscle soreness. You may hear it referred to as ‘DOMS’ – or Delayed Onset Muscle Soreness – and this can happen anywhere from a few hours to a few days after a training session.
Muscle soreness is usually most strongly felt between 24-72 hours after exercise, and is essentially your body’s way of repairing the muscles so they come back bigger, stronger, and more powerful!
How do you prevent DOMS?
DOMS cannot be entirely prevented – it is a normal response to exertion, and will be especially felt when beginning an exercise program for the first time, starting a new program, or increasing the intensity of your workouts.
Foam rolling after your workouts is a good strategy to help lessen the amount of DOMS felt. Foam rolling promotes recovery by stimulating blood flow, relaxing the nerve, and releasing knots and adhesions… a poor man’s massage if you will!
- Roll back and forth across a muscle, searching for tender areas
- Go slow, focus on those tender areas
- Perform for 5-10 minutes, or as long as you feel you are benefitting from the technique
- Note that it may be uncomfortable at times, but this is normal
For all the details on how to foam roll check out our ‘Foam Rolling Guide’ by clicking HERE
What do we tell our members do to when they are sore?
Believe it or not, we tell them the very best thing is to come back in to the studio! Our Taylored Training ‘Movement Prep’ is uniquely designed to both prepare our members for training to prevent injury AND also to alleviate muscle soreness and tightness!
Want to get a complete copy of our Movement Prep – Click HERE
Other techniques to help with soreness include heat, massage, and important but commonly forgotten strategies are quality sleep and hydration!
**A special note on pain**
There is a difference between muscle soreness and pain. More often than not what we find at our studio pain can be sometimes easily be fixed with corrected form on an exercise. If the pain persists than it is might be more than just form and our coaches adjust the programming or we consult with our in-house physiotherapy clinic.