DOMS (Delayed Onset Muscle Soreness)

Anyone who goes the gym or knows somebody who goes to the gym will know all about DOMS.

DOMS typically occurs 24-72 hours after weight training and this is part of process of building muscle. The muscle is torn (this is why you are sore) and then is repaired to come back stronger, nothing overly fancy.

Can you avoid getting DOMS? – Short answer, no. It is a biproduct of building muscle. The more frequent you train the more adapt you’ll become. For example, when you look back to how you felt after your first ever gym session compared to now.

Will stretching help? – In terms of will it speed up your recovery, no. However, when you are sore you will tend to feel less nimble and have limited range of motion so stretching can help with that. Stretching directly after your workout is a great opportunity to get a deep stretch as the muscle are at their warmest and most flexible.

*side note: The more flexible you become, the more mobile you become, the greater range of motion you have when performing movements, the greater the stretch you have in the muscle, the greater the signal to build muscle is. More mobile = more muscle built.

If I don’t have DOMS have I not had a good workout? – In an ideal world after you weights session you will be slightly sore for 24 hours but not outrageously sore that you can’t complete day to day activities… like walking up and down the stairs!! Meaning you have worked your muscle hard enough to force progression but too hard that you struggle to get dressed in the morning.