Delayed Onset Muscle Soreness
Also known as: DOMS, Post-Exercise Soreness
Muscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise.
FULL EXPLANATION
Delayed Onset Muscle Soreness (DOMS) is the muscle pain, stiffness, and tenderness that typically peaks 24-72 hours after exercise, particularly following eccentric contractions or unaccustomed activities.
DOMS results from micro-damage to muscle fibers, triggering an inflammatory response that sensitizes pain receptors. Despite common belief, DOMS is not caused by lactic acid buildup. It's a normal part of training adaptation but doesn't necessarily indicate productive training.
WHY IT MATTERS
Understanding DOMS helps set realistic recovery expectations and avoid unnecessary concern. However, chasing DOMS as a sign of good workout is misguided.
HOW TO IMPROVE
Reduce DOMS through gradual training progression, adequate warm-up, post-exercise nutrition, active recovery, and progressive exposure to new movements.
NORMAL RANGES
DOMS typically peaks at 48-72 hours post-exercise and resolves within 5-7 days. Severe DOMS lasting over a week may indicate excessive training damage.
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The total amount of work performed in training, typically calculated as sets x reps x weight.
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The training principle where fitness improves above baseline during recovery from training stress.
Active Recovery
Low-intensity exercise performed to promote recovery rather than create training stress.
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