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What is DOMS? Why Your Sore Muscles Are a Good Thing


what is doms - delayed onset muscle soreness

"Pain is just weakness leaving the body." We’ve all heard this before. But in reality, muscle soreness after a workout has more to do with progress than punishment. Enter DOMS—Delayed Onset Muscle Soreness—the muscle soreness that sneaks up on you the day after an intense workout.


Is DOMS bad? Absolutely not. In fact, it’s one of the clearest signs that your muscles are recovering and growing stronger.


What Is DOMS? A Quick Breakdown


DOMS is that deep, satisfying soreness that can show up 12 to 24 hours after you train, often lasting up to five days. Unlike immediate post-workout pain, which fades quickly, DOMS kicks in later and lingers. It’s your body’s way of repairing the micro-tears caused by intense exercise, which is exactly what you want for muscle growth.


The takeaway? DOMS isn’t just soreness. It’s a sign that your workout hit the right note.


How Long Does DOMS Last?


Most of us feel DOMS for 3-5 days, with stiffness, swelling, and muscle tenderness being the main culprits. But if the soreness lasts longer than seven days or interferes with your daily routine, it’s time to hit pause. Persistent or severe DOMS could signal something more serious, like an injury. If this happens, talk to a healthcare provider.


How To Relieve DOMS—Fast


The good news? You don’t have to wait in agony for DOMS to pass. While you can’t avoid it entirely (and trust me, you don’t want to), you can speed up your recovery with a few simple strategies:


  1. Hydrate, Hydrate, Hydrate Water is your best friend when fighting DOMS. Proper hydration helps flush out metabolic waste from your muscles and accelerates recovery. Aim for at least 8-10 glasses of water a day, especially after a tough workout.

  2. Ice & Heat Therapy Alternate between heat and cold to boost circulation and reduce inflammation. Heat brings blood flow to the muscles, aiding in repair, while ice reduces swelling. Rotate between the two for maximum relief.

  3. Light Movement Rest days don’t have to mean being stationary. Light exercise like walking, yoga, or stretching can keep your blood flowing and your muscles moving. This helps speed up the repair process without putting extra strain on your body.

  4. Over-the-Counter Relief If the soreness feels a little too intense, mild anti-inflammatories can help. Be careful not to overuse them, though—your body’s natural recovery process is important too.


When to Worry


DOMS should never completely stop you from doing daily activities. If you’re struggling to get out of bed or the soreness is paired with heavy swelling, or dark-colored urine, stop everything. These could be signs of a more serious issue like rhabdomyolysis, and it’s time to call a doctor.


Embrace the Soreness, Reap the Gains


DOMS isn’t just an obstacle; it’s a signal that your body is adapting, growing stronger, and pushing past limits. While the soreness can be uncomfortable, it's a powerful reminder that progress is happening. So, hydrate, recover smart, and listen to your body. Most importantly, don’t shy away from the burn—it’s part of the journey.


Ready to take your training to the next level? Don’t let DOMS slow you down. Visit Bia Athletics for expert coaching and personalized plans that get you stronger, faster. Let’s conquer soreness and smash your fitness goals together! Visit us at www.biafitnessoc.com and start your journey today!

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