Soreness After Working Out?

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Did you just finish a great workout only to feel significant pain the next day or even 48 hours later?  Dont worry, what your feeling is something known as Delayed Onset Muscle Soreness or DOMS.  Every person starting a new fitness program, regardless of of fitness level, will experience DOMS after moderate or intense exercise.  Over time, the muscles strengthen and achieve higher levels of endurance and the soreness no longer appears.

So what causes DOMS?  One of the most common theroies is that the soreness is caused by a build up of Lactic Acid.  This is incorrect since blood and muscle lactate levels return to normal after approximately 30-90 minutes of recovery.  Studies and research have determined that the DOMS is the result of microscopic tearing and subsequent muscle protein breakdown that in turn results in cell inflamation.  Although this pain can be annoying, you can do somethings to aid in prevention.  This includes:

• Warming up and stretching throughly and cooling down completely
• Gradually increase intensity and duration of workouts
• Start a new weight lifting program with lighter weights and more reps

DOMS is normal and will subside after a few days at most.  However some pain can be a sign of a serious injury.  If your muscles do not return to normal after 1 weeek please consult your physician.