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2006/03/07, 02:13 PM
I see a lot of posts about how sore some people are after a good workout. In fact, after yesterday's leg workout, I'm definately feeling it. I read this article this morning and thought you all may be interested...
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D.O.M.S. - Delayed Onset Muscle Soreness
by Dr. Gabe Mirkin
If you are a regular exerciser and on the day after a harder workout, you never feel soreness in your muscles, you will not improve your fitness level as much as you could. Take a tip from competitive athletes who train by taking a hard workout, feeling sore on the next day and then take easy workouts until the soreness goes away in a day or two.
The good soreness that makes you stronger is called D.O.M.S. (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It is not caused by lactic acid buildup. When muscles are damaged, they produce healing prostaglandins that cause muscles to become bigger and stronger than before they were exercised vigorously. Researchers have shown that D.O.M.S. heals faster when you do nothing, but if you take off every time your muscles feel sore, you will never become an athlete and you will not reach a high level of fitness.
When you exert very slight pressure on your muscles when you have D.O.M.S., you cause muscle fibers to become more fibrous and they will become stronger so they can withstand greater stress during your harder workouts. Never try to put a lot of pressure on your
muscles when they feel sore. That will markedly increase your chances of injuring yourself.
It is relatively easy to tell the difference between D.O.M.S. and an impending injury. DOMS is usually symmetrical, involving muscles equally on both sides of your body. An injury is more likely to cause pain that is only on one side. D.O.M.S. does not feel worse as you exercise at light intensity. An injury worsens with continued use of the injured part. Stop exercising when you have an injury.
When your muscles feel sore from exercising, take the day off or exercise with very light resistance, such as running or cycling very slowly, or lifting extremely light weights. Try stretching gently to help restore flexibility. Deep massage may help you to heal faster and toughen your muscles.
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
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2006/03/07, 08:27 PM
ive definately experienced it, legs days are the worst too
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2006/03/07, 08:57 PM
Has this guy ever actually trained someone? Or himself for that matter?
Most competitive athletes do NOT train to soreness. In addition, soreness is not necessary to progress, nor is it even an accurate indicator. Also, ATHLETES train when their CNS is recovered, not when their muscles have recovered.
Deep massage does not "toughen" muscles, it improves tissue quality through myo-fascial release (that doesn't look like its spelt correctly).
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/07, 11:09 PM
Have to agree with wrestler. I have been doing this most of the last 30 yrs. I have not gotten sore for a very long time, and I have progressed rather well.:big_smile:
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Strength and Honor!
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2006/03/08, 04:55 AM
I generally experience DOMS when I significantly increase volume or intensity of my workouts.....I have made great gains post-DOMS..but in no way is this the best way to train for everyone...nor is it an indicator of progress....
this is a horrible way to train for athletes especially during inseason.....maybe during offseason....
i love how one can put 'Dr' in front of some aholes name and suddenly he becomes an expert....
"Researchers have shown that D.O.M.S. heals faster when you do nothing, but if you take off every time your muscles feel sore, you will never become an athlete and you will not reach a high level of fitness. "
when there's a contradiction in his short article you know he's full of it....so muscles heal faster if you do nothing but to get to a 'higher' level of fitness you must exercise while sore? HUH? so basically you do something wrong to get ahead? yea....
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2006/03/08, 08:52 AM
I believe the article was is geared toward those just starting out.
Menace, I noticed the contradiction when I read it, too.
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
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2006/03/08, 04:33 PM
I have to agree that the only time I ever experience DOMS is when I first start back up lifting after a period of down time. After 1 or maybe 2 at the most workouts per body part I don't get them anymore.
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Hungry and mean!
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2006/03/18, 12:56 PM
so is it better if you let your muscles heel when you're feeling sore...or is it fine to continue working out with the same amount of weight? i've always alowed myself a few days rest on a particular muscle group until the soreness goes, but is this the correct method?
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2006/03/28, 07:51 PM
Whatever DOMS is, I love it! I love the feeling of being sore the next day!
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