What the heck are D.O.M.S, you ask? I’ll tell you. Delayed Onset Muscle Soreness (D.O.M.S.) is that soreness you feel a day or two after completing a hard workout. Since many of us workout 2-3 days on, D.O.M.S. becomes a regular occurrence. The good news is, it’s completely normal. The symptoms include muscle tenderness, soreness, weakness, and even swelling. As you’ve noticed, D.O.M.S. usually manifests a day or two after a particularly strenuous workout. It afflicts millions of people, from weekend warriors to hard-core athletes. Some dread it; others relish the feeling for days as proof that they’re making progress.
But how to deal? There are some ways to make this soreness a little more manageable. The first is Time. Sometimes, you just need to give it awhile. The severest cases of D.O.M.S. shouldn’t last longer than 3-4 days. Most will subside after 1-2. Don’t forget about Contrast Therapy! We already know that icing sore areas stimulates blood flow, which can reduce inflammation and promote healing. However, with hot-cold contrast therapy, the idea is a bit different. Right after a particularly difficult WOD, try alternating hot and cold water in your post-workout shower. As you scrub down, alternate between the two temperatures. Switch back and forth every 1-2 minutes, ending on cold. This should help decrease blood flow away from the muscles, in turn decreasing possible inflammation. Next up is Stretching. Try some light stretches, but be sure to stick with what feels comfortable for you. Massage is also another way to alleviate some of that muscle soreness. If you feel you really need it, there’s always Anti-Inflammatories. Down a couple Ibuprofen, which might help relieve some of your pain. Last, but certainly not least, is good old Exercise. Warming up before your workout is always a good idea. Afterward, beset by D.O.M.S., light exercise can “train” your body to work through the pain. It’s not advisable to work through any particularly severe D.O.M.S., but it’s safe to get back on the wagon on the tail end of the soreness. It can actually benefit you to workout with D.O.M.S. as long as it’s simply muscle soreness and not some sort of injury.
Getting D.O.M.S. means you’ve built some muscle! Think of a getting a new broom. The bristles are new and stiff but after time and use, it becomes flexible and works well. Same thing goes for your body. That soreness is you breaking your new “bristles” in.
KEEP MOVING!
Today’s Workout:
8 Rounds for time:
- 8 Pull-ups
- 8 Push-ups
- 8 Deadlifts (95lbs /135lbs)
- 8 Knees to elbows
- 8 Front Squat (65lbs / 95lbs)
- 8 Push-press (65lbs / 95lbs)
- 8 Box jumps 24″ min
- 8 KB swings (20lbs / 35lbs)
Can’t wait to workout again so I can get DOMS!
Know what’s pathetic? All I did this week was do some SDHP to spur on a couple people as they finished up their WOD in the class, and my legs are hella sore! Shows how out of shape I’ve gotten in the last 2 weeks off! Sheesh!
It is crazy how fast that happens. We will get back into it next week and then taper off before we go to the cert so we are not sore for it 🙂
by this logic i’ve built a whole load of muscle then, cause my back is sore as after the helen on friday!
i think cause i couldn’t hold my back straight the whole time with that weight. ow!
Ice will be your friend and make sure to stretch and oh yeah hit Colleen up for a massage 😉
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