DOMS

Yesterday I went skiing for the first time in a little over a year.  The weather was great, and the snow was fantastic.  I skied for 4 or 5 hours and felt great!  Last night I was certainly tired, but not sore. This morning my quads were a little “tender”.  Well now, by the end of the day, walking up and down the stairs is getting harder and harder!!  I really feel my muscles, and I know that tomorrow the real soreness will set in!

Did you ever notice how when you over exert yourself, you don’t feel sore until a day or two later?  This is a real phenomenon.  It is called DOMS — Delayed Onset Muscle Soreness.  It is the result of micro tears in the muscle fibers.  But these micro tears are actually beneficial.  As the muscle fibers heal they grow bigger (muscle hypertrophy).  So don’t be afraid of exerting yourself.  A little tenderness is good, but be careful not to overdo it.  You should feel back to normal after 48 hours

Ouch

I did some weight training on Tuesday, and yesterday I didn’t even feel like I had exercised.  But today is a different story.  I feel every muscle!  Actually this is a typical response.  It is called DOMS — Delayed Onset Muscle Soreness.

DOMS typically the muscle discomfort that is typically felt 2 days after exercise (although it can show up the next day, or even 3 days after exercise).  The exact cause of DOMS is unknown but one theory is that it is caused by the breakdown of muscular fibers which occur during strength programs. The breakdown allows the muscles to grow stronger and larger.

Others believe that DOMS is not caused by the pain from damaged muscle cells, but from the building up process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers.  This reinforcement process causes the cells to swell put pressure on nerves and arteries, producing the discomfort.

Luckily, I know tomorrow the DOMS will be gone and I’ll be back at the gym!