Delayed Onset Muscle Soreness.

What is it?

It is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

Basically the reason why Bod Squad is not able to walk today!

What causes it?

Note: NOT lactic acid!

There is a lot of misinformation floating around about DOMS — namely, the idea that the accumulation of lactic acid causes it. While DOMS results from new, higher intensity workouts and an increase in lactate comes along with such activity, the soreness felt the next morning is not related. The lactate build up can only be felt about 20-30 minutes after exercise. Lactic acid build up is the reason why you have trouble walking to the stairs right after the workout but it is not the reason why you can't sit down on the toilet today! 

What type of workouts really produce DOMS?

Higher intensity workouts that you are not accustomed to, like hill repeats or intervals on the track, plyometrics (big time!) are often the culprits of DOMS. The eccentric or muscle lengthening component of exercise, in particular, can damage the integrity of the muscle cell membrane. This micro trauma creates tiny micro tears in the muscle fibers, which leads to inflammation, and thus soreness, fatigue, stiffness and reduced range of motion. DOMS.

When will it be over?

DOMS usually peaks at 48 hours post workout. Usually it will not last more than 72 hours. Any more than a week you've probably managed to do some real damage to your muscle fibres and might want to take it a little bit easier next time!

How can I make it go away?

First of all, learn to love it just a little bit! Sore is the new sexy!! It is a beautiful thing and ultimately means your'e getting more fit. After that you can ice the area to reduce swelling and increase blood flow. Then try to keep active. Move your body. After 5-10 minutes you should be ok!