We’ve all had that experience of going hard at the gym one day, only to find ourselves struggling to climb the stairs a couple of days later. These post-workout aching pains are caused by Delayed Onset Muscle Soreness, or DOMS. In this post we'll get into what DOMS is, how it differs from lactic acid build up, and how to recover from post-workout soreness.
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS is a temporary muscle soreness that typically sets in 24-48 hours after intense exercise, peaking around 72 hours later. When we work out, it causes microscopic tears in the muscle fibers that will be repaired during rest and recovery. This is why we feel sore after a workout; our muscles are being broken down so that they can be built back stronger.
Lactic Acid vs DOMS
Another factor contributing to post-workout soreness, especially during high-intensity workouts, is lactic acid. This byproduct of anaerobic metabolism can accumulate in your muscles, leading to a burning sensation. However, lactic acid is quickly cleared from the body after exercise and isn’t the primary cause of DOMS. Luckily, a lot of the strategies for recovery DOMS also help to reduce lactic acid build up.
Tips to Manage Post-Workout Soreness
While soreness is a normal part of strength training, there are ways to reduce the pain and speed up recovery.
Active Recovery: Light physical activity, like walking, swimming, or yoga, can help improve blood flow to the sore muscles, promoting healing.
Hydration: Staying hydrated is crucial for optimal recovery. Water helps flush out toxins and byproducts (like lactic acid) and keeps your muscles functioning properly.
Nutrition: Consuming a balanced diet rich in protein can support muscle repair and growth.
Rest and Sleep: Adequate sleep allows your body to repair and rejuvenate.
Foam Rolling & Massage: Soft tissue mobilization techniques, such as foam rolling and massage, can help alleviate inflammation and improve flexibility.
Hot and Cold Therapy: Alternating between hot and cold therapy can reduce inflammation and soothe sore muscles.
Remember, a little soreness is normal, but persistent or severe pain may indicate an injury. If you experience persistent pain, consult with a healthcare professional.
Boost Your Recovery Routine
By understanding the science behind post-workout soreness and implementing these strategies, you can optimize your recovery and continue to progress toward your fitness goals. Check out our other blogs at the bottom of this page for practical tips to improve your nutrition, sleep, and recovery.
Emily McGuire is a Health and Wellness Writer for Fit Societe. She is a California native with a passion for writing, holistic wellness, and mental and physical health. She has earned a Bachelor's degree in International Business from UC San Diego.
Reviewed By: Scott Ryan, CSCS, RSCC*D, CF-L1, CF-W, BFRC, PNC, Director- Fit Societe
Scott Ryan is a Registered Strength and Conditioning Coach and Precision Nutrition Coach who specializes in Applied Functional Science, CrossFit L1, and Olympic Lifting. He attended New England College in New Hampshire obtaining a bachelor's degree in Kinesiology with an emphasis on Biomechanics. He has a passion for injury prevention and coaching, as he was a collegiate athlete who suffered sports injuries. His goal is to get athletes back to optimal shape as well as prevent future injuries.
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