How To Know If You Are Overtraining
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Delayed Onset Muscle Soreness, commonly known as DOMS, is a phenomenon that most of us who engage in regular physical activity have experienced. It refers to the sensation of pain and stiffness in the muscles that typically surfaces 24-72 hours after a strenuous workout. This post aims to delve deep into the concept of DOMS, its causes, effects, and how to manage it.
DOMS typically manifests as a dull, localized pain in the affected muscle, often accompanied by hypersensitivity and stiffness. The pain escalates with stretching, contraction, and palpation, reaching its peak between 24 and 72 hours post-workout, and gradually dissipates seven days after the exercise.
DOMS is primarily triggered by an unaccustomed muscle effort, particularly high-intensity eccentric contractions (the muscle lengthening phase, also known as the negative phase). It's less likely to occur after isometric and concentric contractions.
Several theories have been proposed to explain the occurrence of DOMS. Here are the three most prominent ones:
The microtrauma theory suggests that DOMS is caused by microscopic damage inflicted on muscle fibers during a workout. This damage occurs in the Z line of the muscle sarcomere and can lead to increased strain on the remaining active motor units, thus causing pain.
The enzyme efflux theory proposes that after microtrauma, the accumulation of calcium in damaged muscles leads to the degradation of muscle proteins, causing inflammation and subsequent pain.
The lactic acid theory, which has been largely debunked, suggested that DOMS was caused by the accumulation of lactic acid post-exercise. However, research has shown that lactic acid levels return to normal within an hour of exercise and therefore cannot be the cause of pain that occurs much later.
While DOMS is associated with muscle damage, the severity of DOMS doesn't necessarily correlate with the extent of muscle damage. Other temporary effects of eccentric exercise include reduced muscle strength, decreased range of motion, and swelling. However, these changes develop independently and DOMS is not the direct cause of reduced post-exercise muscle function.
DOMS possibly serves as a warning signal to prevent potential injuries. It has been observed that moderate concentric exercise can initially increase pain but then alleviate it, without negatively impacting muscle function or recovery.
The repeated-bout effect refers to the body's adaptation to reduce further damage after an initial bout of unaccustomed eccentric exercise. This effect helps reduce soreness in subsequent workouts and accelerates recovery of muscle strength and mobility.
In certain training regimes where maximum muscle hypertrophy is sought, experiencing DOMS can be important. This is because the hypertrophy training technique heavily relies on eccentric training, which causes numerous microtraumas, contributing to increased muscle mass.
Preventing DOMS involves gradually increasing the intensity of a new exercise program to leverage the repeated-bout effect. While treatments that increase blood flow to the muscles, like low-intensity activity, massage, and hot baths, can help alleviate DOMS, the pain usually subsides naturally within about 72 hours.
In summary, DOMS is a common phenomenon experienced by individuals who engage in physical activity, particularly those that involve high-intensity eccentric contractions. While it can be uncomfortable, it's a normal part of the body's adaptation process and usually resolves on its own within a week.