I have just got back into my weight training, I am suffering with sore muscles and stiffness three to fours days after a workout. Whets that all about?
What you are suffering from is probably Delayed Onset Muscle Soreness or the dreaded DOMs for short! Which usually sets in between 24 – 72 hours after exercise and is often experienced after an long period off training or after doing an activity that you do not regularly do.
Most people who train will have experienced this, be they novice or elite. Some of the common symptoms of DOMS include pain, restriction of motion, inflammation, tenderness, and a temporary loss of performance. Despite a great deal of research into what causes DOMs, scientist are currently unaware of it’s true cause. Some suggested causes include lactic acid build up, muscle spasm, or connective tissue or muscle damage. It is very likely it will be caused by one of these factors or be a combination of several of them.
Generally however if you do eccentric muscle actions (lowering action, such as lowering the bar to your chest on a bench press), or movements that involve breaking of motion. Pretty much any time of movement that causes the muscles in question to lengthen under tension.
So what do you do if you have DOMs? The best thing to do is keep moving, physical activity tends to help shift it. However you should avoid training the same movement patterns or any particularly sore areas.
TOM
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