Embracing Delayed Onset Muscle Soreness

Embracing DOMS: The Science Behind Muscle Soreness and How to Cope Effectively

DOMS, short for Delayed Onset Muscle Soreness, is a phenomenon familiar to anyone who has ever embarked on a new fitness routine or pushed their physical limits. As you embrace the world of outdoor fitness, running, sprinting, bodyweight exercises, partner-resisted exercises, and more, DOMS might become your temporary companion. In this blog, we’ll delve into the science of DOMS, explore why it often targets newcomers, and offer evidence-based strategies to manage this discomfort while celebrating its role in your journey to greater fitness and strength.

What’s Happening at the Muscle Fibre Level
Delayed reset Muscle Soreness, as the name suggests, doesn’t strike immediately after a workout. Instead, it usually surfaces 24 to 72 hours after intense exercise. At the muscle fibre level, DOMS is believed to occur due to microscopic damage in muscle fibers, especially during eccentric contractions where the muscle lengthens under tension [think slowing down on a sprint or doing the downward motion of a press up, contrary to what we might assume this is where we get the most significant muscular strength gains]. This microscopic damage triggers an inflammatory response, leading to pain and stiffness.

DOMS and Beginners
Newcomers to outdoor fitness, running, and other forms of intense training often experience more pronounced DOMS. This is due to their muscles encountering unfamiliar demands. For instance, if you’re new to sprinting or bodyweight exercises, your muscles might not be accustomed to the eccentric contractions associated with these activities. The muscle fibres experience micro-tears and inflammation, contributing to DOMS.

Coping with DOMS: Evidence-Based Strategies

Why DOMs are a Good Thing
DOMS, though uncomfortable, are a testament to your hard work and dedication. They signify that your body is adapting and growing stronger. They’re a natural response to physical stress and mark the beginning of your journey to improved fitness and strength.

As you embrace partner-resisted exercises, toning, weight loss, and outdoor fitness sessions, remember that DOMS are a normal part of the process. They show that your muscles are adjusting to new challenges. Instead of seeing them as obstacles, reframe them as stepping stones on your path to progress.

Benefits of DOMS

Progressing Beyond Intense DOMS
Continuing with consistent training is your key to diminishing the intensity of DOMS. The initial soreness you feel after a vigorous workout, such as those at One Element, tends to wane as your muscles adapt and strengthen. At One Element, we foster progressive training [also known as periodised training – we have spent 17 years developing and fine tuning sessions to ensure continued progression], carefully guiding you through a series of sessions that ensure a gradual increase in intensity. By methodically challenging your body over time by varying the sessions, we aim to minimise the intensity of DOMS while still delivering results. Our approach lets you experience the satisfaction of pushing your limits without enduring extreme discomfort, turning the initial challenge of DOMS into a testament of your progress.

Gradual Intensity Building
As you embark on your One Element journey, we advocate for a gradual escalation of intensity. Just as DOMS become more manageable with consistent training, so does the process of intensifying your workouts. We encourage newcomers to ease into our sessions, listening to their bodies and progressively ramping up their efforts over several weeks and months. This approach allows you to build a solid foundation, adapt to the demands of outdoor fitness, and foster a sustainable routine. By gradually increasing the intensity, you’ll not only prevent overexertion but also cultivate the mental and physical fortitude required for long-term success. Our structured approach ensures that you can enjoy the transformative benefits of our fitness programs while mitigating the risk of excessive soreness or injury.

Conclusion
As you embark on your outdoor fitness journey, running, sprinting, and engaging in partner-resisted exercises, DOMS will likely become a familiar companion. Remember that DOMS is a testament to your efforts, a sign that your muscles are adapting and growing stronger. With the evidence-based strategies mentioned above, you can manage DOMS effectively and make them an integral part of your fitness progress. Embrace the discomfort, celebrate your accomplishments, and let DOMS propel you forward on your journey to improved fitness, strength, and overall well-being.