Just Started Exercising? Why Am I In So Much Pain?

What you are feeling is known as DOMS (Delayed Onset Muscle Soreness). The general consensus is that DOMS occurs as a result of microscopic damage to the muscle fibres as a result of strenuous exercise. The discomfort is the side effect of the repairing process, which means you are getting stronger!

DOMS can typically last anywhere from 24-72 hours, however, it can last longer in some cases. We are all in this together! The humble beginner all the way through to the seasoned veteran will experience DOMS at varying levels, as a result of their training.

There is some light at the end of the tunnel your body adjusts to the discomfort and severity of DOMS. Chances are it won’t be as intense or painful as this first week. It is likely that you will still experience DOMS again in your fitness journey, and who knows you may even grow to like it!

The million dollar questions is “how do we recover from DOMS”? The severity of DOMS varies from individual to individual here are some methods to reduce its severity.

  • anti-inflammatory drugs (consult your GP before taking anything)

  • compression garments (skins, tights etc)

  • contrast therapy (alternating from hot to cold water immersions a few times)

  • massage (only after 48 hours)

  • conducting a proper cool down after the workout session

  • nutrition (BCAA, fish oil and protein supplements)

We suggest that you complete active recovery sessions such as walking, bike riding, rowing, yoga, stretching or something similar at a low intensity to also reduce the effects of DOMS. This helps to flush out the lactic acid build up in the muscles which is the source of the DOMS. You will find that once your muscles have warmed up the discomfort will dissipate.

If you did experience DOMS be sure to let your trainer know exactly how sore you were as this will enable them to cater and plan your future sessions accordingly.

Thought of the day

“Pain is temporary quitting lasts forever. We can’t become what we want to be by remaining what we are.”
– Unknown –

Aaron McIlwee