Why Are Our Muscles Sore After Resistance Training?

Pipestone Flyer

Vol 15, Issue 11, Leduc – Wetaskiwin Pipestone Flyer

The more scientific name for this soreness is Delayed Onset Muscle Soreness this refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity and it is perfectly normal. Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to.

To be more specific, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction for example this would be the lengthening portion of a biceps curl. Small microscopic tears occur in the muscle causing a mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain. The aches and pains should be minor and are simply indications that muscles are adapting to your fitness regiment. So how do we prevent DOMS? While you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations. You can think of our muscles a lot like elastic bands now if you were to put an elastic band in the freezer for a couple of hours and then pull it out and try to stretch it what would happen? It would probably snap, now if you were to pull the elastic band out of the freezer and sit it on the counter for a few hours and then try to stretch the band it would stretch no problem. This is just like our muscles and that is why warming up throughly before exercising is so important. 

Secondly there is nothing more gratifying than a great cool down and stretch after a workout session. Not only does cooling down allow your body to slowly decrease heart rate, blood pressure, and body temperature, which in turn prevents blood pooling and the possibility of fainting but stretching also helps elongate the muscles and give them a larger range of motion. 

Finally the most important prevention methods is to gradually increase your workout time and intensities. So if we can’t totally prevent DOMS, when we have it how do we deal with it?

Here are some methods that many people find successful: using active recovery this strategy is performing easy low-impact aerobic exercise increasing blood flow, stretching the muscles that are sore even though stretching alone will not reduces muscle pain or soreness, many people find it simply feels good and rest and finally recovery if you simply wait it out, soreness will go away in three days with no special treatment. With saying that if your pain does not go away with in seven days or increases despite these measures, consult with your physician. 

Hopefillyy these tips will provide you with some relief for DOMS after your workout.

Nikki Dugas Owner of Take 

Just Posted

City of Wetaskiwin saves nearly $1M, restructures staff

‘Streamlining’ results in 10 positions eliminated at City of Wetaskiwin

Team Alberta ends Games strongly with 44 medals in week one

Alberta is currently sitting in second place of the medal standings

PHOTOS: Alberta male team takes silver in Winter Games relay speed skating

Alberta was close behind Quebec in the team relay speed skating finals

Alberta was crowned champions in Wheelchair Basketball at Canada Winter Games

Ontario won silver while Quebec took home the bronze medal

Maskwacis RCMP seek three in home invasion case

Maskwacis RCMP investigate home invasion

National Energy Board approves Trans Mountain pipeline again

Next step includes cabinet voting on the controversial expansion

A ‘warm embrace’ for grieving parents at funeral of seven young fire victims

Mourners offered love and support to Kawthar Barho, mother of seven children

Indigenous leaders, politicians say Trans Mountain report flawed

The National Energy Board has endorsed an expansion of the Trans Mountain pipeline a second time

WATCH: Pet therapy brings calmness to Winter Games athletes

Canada Winter Games in Red Deer continue on until March 2nd

R. Kelly charged with 10 counts of sexual abuse

R&B star has been accused of sexual misconduct involving women and underage girls for years

Child advocacy centre raising funds through Dream Home Lottery

The child advocacy centre in Red Deer uses its resources to help kids all over Central Alberta

Trudeau tells Canadians to listen to clerk in SNC-Lavalin matter

Privy Council clerk Michael Wernick delivered a blunt assessment at the House of Commons justice

Mueller report looming, new attorney general in hot seat

Robert Mueller is required to produce a confidential report to pursue or decline prosecutions

B.C. woman shares story of abuse with church officials ahead of Vatican summit

Leona Huggins was the only Canadian in the gathering ahead of a historic summit at the Vatican

Most Read