It clears your system 30-minutes to one-hour after working out,” says Mike.Ī study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. “People produce lactate all the time, even at rest. Lactate is actually a by-product of the metabolic process and serves as a buffer and slows down the rate at which the cells become acidic. As a result of this metabolic process, your cells naturally become more acidic which makes your muscles feel like they’re burning. ĭuring exercise, your body needs energy, and it breaks down molecules to get that. Myth #1: DOMS is caused by the build-up of lactic acid. While you may think you know everything you need to know about the condition that has you waddling like a duck, you may be surprised by what’s actually happening in your body. These are all phrases that we tend to associate with DOMS. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity). According to the American College of Sports Medicine, these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. “There is also some evidence that upper body movement creates more soreness than lower body exercises,” says Mike. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position. While all kinds of muscular contraction can cause soreness, eccentric contraction – where the muscle lengthens as it contracts – is most often associated with DOMS, according to Mike. “But, as you continue on, you can build up from there, and you won’t be so sore,” she says. That’s why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day. “Your body is making adaptations to better prepare your muscles to do that activity again,” says Lauren Haythe, certified Kinesis Myofascial Integration Practitioner and yoga teacher.
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