Here Come the DOMS!
2 minute read
Good soreness, also known as delayed onset muscle soreness (DOMS), typically occurs 24-72 hours after a workout and is a normal response to exercise. It is characterized by a mild to moderate discomfort or stiffness in the muscles that were worked out, and is usually a sign that the muscles are adapting and becoming stronger.
Good soreness is a natural part of the muscle-building process, and is often accompanied by feelings of accomplishment and satisfaction.
Bad soreness, on the other hand, can be a sign of injury or overexertion. This type of soreness is usually more intense and painful than DOMS, and can be accompanied by other symptoms such as swelling, bruising, or restricted range of motion.
Bad soreness can occur during or immediately after a workout, and can be a sign that the body has been pushed too hard or that proper form was not used during exercise. It’s important to listen to your body and avoid pushing yourself beyond your limits to prevent bad soreness and injury.
DOMS occurs when you engage in an activity that your muscles are not used to or that involves repetitive eccentric contractions, such as running downhill or lowering weights. These contractions cause microscopic damage to the muscle fibers, which triggers an inflammatory response in the body, leading to the soreness.
To reduce or manage DOMS, a healthy recovery regimen is crucial. Here are some strategies to help alleviate the discomfort:
Cool-down exercises: A proper cool-down session after exercise, including light cardio and stretching, can help reduce muscle stiffness and prevent DOMS.
Rest and recovery: Giving your body adequate rest and recovery time after intense exercise can help prevent muscle soreness. Aim for at least 48 hours of rest before engaging in the same activity again.
Hydration: Staying hydrated before, during, and after exercise can help flush out the toxins and reduce inflammation, which can minimize DOMS.
Proper nutrition: Eating a well-balanced diet rich in anti-inflammatory foods such as fruits, vegetables, lean proteins, and healthy fats can help support muscle recovery and minimize DOMS.
Massage and foam rolling: Gentle massage or foam rolling can help increase blood flow to the muscles, promote relaxation, and reduce muscle stiffness, thereby reducing the risk of DOMS.
The ExPo Vibration Platform: our vibration platform by Bullet Proof is a fitness machine that uses whole body vibration technology to provide a low-impact workout. The platform is designed with a motor that produces oscillating vibrations, which are transferred to the user’s body through the platform’s surface. When standing on the platform, the vibrations cause a reflexive contraction of the muscles, which can help to improve muscle strength, flexibility, and circulation. The vibrations also stimulate the lymphatic system, which helps to remove toxins from the body.
It’s important to note that while DOMS is a normal part of the muscle recovery process, it should not be so severe that it interferes with your ability to engage in daily activities. If your soreness is particularly intense or lasts longer than a few days, seek medical advice.
By following healthy recovery strategies, you can help manage DOMS and promote longevity in your fitness routine.
To Your Health,
Your ExPo LIFE FITNESS Team
We have many ExPo LIFE FITNESS members that are obtaining phenomenal results, both physically and mentally.
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ExPo LIFE FITNESS members participate in science-backed, results-oriented workouts led by advanced degree instructors.
ExPo LIFE workouts range from low-intensity interval training, power circuit training, and our proprietary F.I.T. (functional integrated total), just to name a few. Results are guaranteed.
4 Significant Reasons Why ExPo LIFE Workouts Guarantee Results:
- Personalized training workouts (<8 ppl/class)
- Education of proper form/technique by exercise physiologists
- Teach mental and behavioral fitness skill-sets tailored towards your thoughts, beliefs, and behaviors
- Injury-free/Pain-free exercises
With smaller class sizes, we are able to specialize our workouts by combining anatomy and physiology into the “how” and “why” of body mechanics, whereas other fitness facilities are simply not set up to educate their members.
ExPo LIFE FITNESS members also take advantage of popping into the facility outside of their scheduled workouts to utilize the equipment or ask for educational follow-up. This is a huge advantage over ‘class only’ gyms, where their members cannot access their equipment outside of their class.
In addition, we teach members how to stay on their fitness path by providing specific mental skill-sets that compliment their physical dedication; this is one of many differentiating factors we have.