Podcast: Play in new window | Download
Summary
On episode 215 of 40+ Fitness, Coach Allan breaks down delayed onset muscle soreness, or DOMS, the soreness that shows up a day or two after a hard workout.
He explains what’s likely causing it, what to do while you’re in it, and how to train so you avoid getting flattened by it in the first place.
He also shares his own story of nearly being unable to get out of bed after pushing too hard, too soon, on his first day of an Insanity workout.
Links
- https://40plusfitness.com
Key Takeaways
- DOMS is likely caused by micro tears in the muscle, not lactic acid. Older conventional wisdom blamed lactic acid buildup, but current thinking points to small tears in the muscle fibers from resistance work. The autonomic nervous system reads this as overdoing it and signals the body to rest and repair.
- DOMS typically shows up 24 to 72 hours after the workout. Allan describes pushing through a fitness test on his first day of Insanity out of ego, then being so sore the next morning he had to call in sick. He uses that as a warning against jumping into an unfamiliar, high-intensity program at full effort.
- Active rest speeds recovery better than lying still. Staying still may feel less painful, but Allan says the muscle needs to keep moving through its range of motion to get blood flow carrying nutrients in and flushing waste out. Gentle movement and stretching during a sore day is the better move.
- Hydration and electrolytes support the repair process. Water helps transport nutrients and flush impurities, while electrolytes like sodium, potassium, and zinc are needed to build and maintain healthy muscle. Both should be kept in good supply while recovering from DOMS.
- Protein needs during recovery are adequate, not excessive. Allan is clear that you don’t need extra protein beyond what’s adequate for repair, since the goal is modest muscle gain and strength, not bulking. Getting enough, without overdoing it, is what supports the rebuild.
- 48 to 72 hours of rest is generally enough to train again, even if still a little sore. Allan says lingering soreness isn’t a reason to skip your next scheduled workout as long as you’ve had adequate rest, though it may be smart to tone down the intensity slightly. Skipping workouts every time you feel sore isn’t necessary.
- Progressive, moderate training prevents excessive DOMS. Easing into a new routine, rather than going all out on day one, minimizes the risk of getting flattened by soreness. A slower ramp-up in weight and intensity lets you see results without constantly fighting DOMS.
- Occasional DOMS is normal; it isn’t something to fear or chase. Allan says most people shouldn’t experience DOMS on a regular basis, though athletes pushing for maximum muscle growth may deal with it more often as a tradeoff. It can be a mark of pride when it happens, but it’s not required for a workout to count.
“Doms is not a bad thing, and I won’t say it’s necessarily a good thing. It’s just a thing.”
Coach Allan