What is Delayed Onset Muscle Soreness? 3 cures to relieve from DOMS.
The fastest and the most effective methods for fat loss is weight training. But the issue with most of the guys is they get SORENESS (Known as Delayed Onset Muscle Soreness-DOMS) after they done with their training session.
Do you remember your last legs training session when you woke up next day and the morning feels like you woke up in hell and you can barely walk down the stairs? Struggle to even sit and you look like a mummy moved out from his grave.
If you’ve ever tried high-intensity resistance training you know the pain.
The Pain is real and I can’t even describe how sore do muscles get after this type of brutal training session.
However, there is a big misconception that only the amateur which firstly hit the gym get sore.
This is a dishonest explanation – All get sore after a workout but some can easily recover from soreness some don’t. This isn’t bad, when you perform explosive movements like deadlift, squats, a superset of some exercise the chances are you will get sore. Basically, you are commanding the muscle to ‘wake up’.
At the present, there are 2 things you need to know about soreness:
- First, if you are an intermediate or advanced level gymers you won’t sore all day but, ya in long-term you will get sore some or the other day after your workout but the degree of soreness is quite low.
- Secondly if you’re a beginner the amount of pain you will go through when you’re sore is a way larger because of the fact that you never trained before and you are not habitual of daily workout sessions so this is a shock to you, similarly when you meet with an accident you get shocked for few seconds. Just like that.
There is good news for you, you can avoid the muscle soreness if you’re smart enough and know the science behind the muscle soreness.
So here are we to help you with “What is Delayed Onset Muscle Soreness? 3 cures to relieve from DOMS.”.
What science says?
This symptom brings soreness is called DOMS, which stands for “Delayed Onset Muscle Soreness”.
What actually is DOMS?
This is extremely painful and constant for a longer period of time, so your receptors pick it up and you feel the pain in form of soreness.
There are a few ways by which it gets delayed onset muscle soreness, and while a lot of people believes that it’s the sign that your workout was amazing and your muscles will gain in size, but there is actually another credible scientific research that points to the other direction.
What you lose when you sore?
Research says that it could reduce your strength and lowers your cellular growth in your muscle tissue. By which movement patterns are highly affected in a negative way. If your muscles are sore, your performance will be lacking in the gym, which means that protein synthesis in your muscle cells after the workout will be low.
Which means you will not able to make new stronger muscles and are more prone to hurting yourself and you won’t be able to follow your workout schedule with time as well because of all that pain.
The study also showed that delayed onset muscle soreness has a direct correlation with muscle damage caused by working out.
However, the real problem arises when some people connect muscle growth to after-workout soreness. People can actually experience the effects of Delayed Onset Muscle Soreness without any provocative pains.
The Question arises here is what does inflammation has to do with muscle growth? Well, it’s straight.
When you get sore?
The body has two states of metabolism – Anabolic and Catabolic state.
- A catabolic state is a condition that is chiefly caused by extreme preparing combined with an absence of sufficient nourishment, particularly protein. It brings about various unfortunate reactions in the body, for example, extraordinary weariness, joint and muscle torment, and restlessness.
- The anabolic state is a growth and it’s linked to muscle cell swelling. When you’re in the anabolic state, your protein synthesis levels are high, meaning you would grow more muscles.
It is been commended that Delayed Onset Muscle Soreness and cell swelling aren’t interlinked together because muscle soreness tends to reach its way before the muscle starts swelling.
Parallel, we all have a genetic component in shape to delay onset muscle soreness. People tend to be more prone to DOMS in specific muscles, while other muscles don’t hurt that much, no matter how well exercised or developed muscles they are.
This also proves that there are no interlinks between DOMS and muscle gain. So, in short – a big No, soreness doesn’t mean that your muscles are growing.
Many people have a drastically effect from DOMS after exercising. I would call this a muscle injury instead of Delayed Onset Muscle Soreness.
REASON BEHIND: Because of simple fact, when you’re that sore, that means your muscles haven’t fully repaired, and when DOMS comes in the picture over a longer period of time that means that the body has completely failed to recover at all.
If you damage your muscles that much, without its repair process that means you will also lower your ability to exercise with consistency, which also means that your attitude towards training will be not good.
- Believing that muscle soreness is in any other way positively correlated with muscle growth will get your belief system hurt. Even though many people think that feeling that your sore muscles are the epitome of muscle growth after a good workout is wrong, research also won’t accept it.
- Soreness is a very normal response to new challenges made to your body, in whatever form they may be applied but it shouldn’t be viewed as important to muscle growth.
- Completing a hard workout that doesn’t result in an onset muscle soreness is completely fine. If you have DOMS/soreness every once in a while, it’s okay, but if you’re having it for a longer period of time, it could cause you major health issues.
- So make sure that you take good care of your body if you want to continue exercising and keep pushing forward in the game – with prolonged Delayed Onset Muscle Soreness, you won’t go long.
What are 3 cures to relieve from DOMS?
1. GET A COLD SHOWER:
Immediately after a workout gets a cold water shower, when tissues get damaged they get inflamed so to reduce inflammation we apply ice to the tissue it’s the exact same logic when you start working out you have little micro-tears in the muscle fibers so to repair them we supply amino acids.
Apply cold water to the sore muscles and help them for inflammation to reduce soreness and for long-term healing. This is the best way to reduce muscle soreness.
2. TAKE A GOOD SLEEP:
So your repair phase of muscles body uses a sustainable amount of hormones and the most important of which is human growth hormone (HGH) and the HGH is released in early hours of your sleep.
However, there are many artificial ways to increase HGH levels, But the safest way to increase HGH levels is by increasing it naturally via a good quality sleep.
Because the body produces enough HGH on its own and bodybuilding supplements are non-essential for recovery it may help a little.
3. EAT ENOUGH:
Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles and reduce inflammation to sore muscles.
Take it after your workout and when you sleep these are only two timing when your protein synthesis (muscle repair) is at peak, “consuming recovery supplements at right times assures they’ll be there when you need them.”
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