Moving for life – Should Exercise Hurt?

By Kirsty Constable, personal trainer.

The alarm goes off. You step out of bed and, as soon as your feet hit the floor, you feel like your legs are about to give way…

For many of you, this will be completely relatable. Rigorous exercise the day before can often result in sore muscles the next day, but why is that? What causes our muscles to ache? If your muscles don’t hurt, have you not worked out hard enough? Keep reading to find out all the answers as well as many more home-truths about muscle soreness.

D.O.M.S

Fun fact: achy muscles are such a pain (see what I did there!) they have their own name, “DOMS”. This stands for “Delayed Onset Muscle Spasms” and it can typically last anywhere from 24-72 hours after a workout.

I hate to break it to you but there is no single or precise reason as to why DOMS occurs. There are many theories, the majority of which conclude that the pain and stiffness is the result of microscopic damage to our muscle fibres. When we have used our muscles with greater intensity, or in a manner in which they are not used to, it is expected that we experience some level of DOMS.

DOMS doesn’t discriminate

Anyone can experience DOMS, from seasoned athletes to exercise newbies. Some people are more susceptible to feeling discomfort in their muscles after exercising but there are also many theories as to why people experience it at all.

Pain and discomfort from exercising can be alarming for many people and, particularly those who are new to exercise can find it quite discouraging. The effects of DOMS usually lessen the more regularly you exercise so don’t be completely put off if you’re hobbling around in agony after a workout!

This is not to say you won’t get it if you are training frequently. As aforementioned, athletes often face debilitating bouts of delayed muscle soreness, despite having well-above-average active lifestyles.

So why do we get DOMS?

There are many theories as to why muscle soreness rears its ugly head but common reasons as to why you might feel it are:

  1. You are new to exercise or to the form of exercise you are undertaking. For example, a long-distance runner who begins weight training would be just as likely to feel muscular discomfort as an individual who was totally new to exercise altogether.
  2. You may have trained a muscle group that you have neglected for a while. Take our long-distance runner from the previous point. Their legs will be used being under-duress however upper body training could cause this runner to feel DOMS anywhere from the waist up.
  3. You may have pushed yourself quite hard. It’s easy to do and over-training is a very real thing. A few missed training sessions can often lead to individuals taking things a rep too far to make up for lost time or bravado takes over and you might try to out-do a fellow training partner. On the flip side you may be getting stronger, tried lifting something heavier than usual, and your body noticed!
  1. Rest is best! When we are over-tired our bodies take much longer to recover. Whether its been a crazy week of work or the baby has kept you up at night, that loss of sleep doesn’t just impact your mood but your body’s ability to recover. Training when your body is already fatigued can often cause you to feel the after-effects of exercise with greater intensity.
  1. This one is for the ladies- your menstrual cycle plays a huge role in your body’s energy levels as well as amplifying your pain receptors. Women are more likely to experience DOMS during their period.
  1. Genetics- Alpha-Actinin-3 (ACTN3) and Myosin light-chain kinase (MLCK) are genes that have yielded interesting results. Studies show that individuals who rarely experience muscle soreness also possess high quantities of these genes. The same studies also show that those who are deficient in ACTN3 are more prone to experience soreness after training.

How Can I avoid getting DOMS?

Unfortunately, there is no magic answer, and, be it often or rarely, we will all feel the wrath of DOMS at some point in our lives. You do, however now know a few reasons why you may be getting it, so let’s talk about things you can do to reduce and minimise its effects.

“The 3 Ps”

“P.P.P” is what I believe is the best defence for combating the effects of DOMs. It is certainly not an exhaustive method and there are other approaches (such as staying hydrated, sports massage, regular stretching, and ice/heat therapies) that I also place great merit in, however “PPP” is, in my opinion, a great place to start.

Protein: Quite literally the building blocks of our muscles. Whatever your fitness goal, adequate protein intake is paramount in achieving your results. Maintaining and building muscle mass, whatever your sport, requires protein. Protein is made up of a variety of amino acids, each of which plays an important role in supporting the very function of your body and its recovery. Without protein, your body is unable to synthesise the processes needed to repair your muscles.

Prioritise Sleep: When we sleep, less is required of our bodies. Our blood pressure drops and there is less demand on our heart. Our muscles have a much greater recovery potential when we sleep as protein synthesis occurs and the human growth hormone is released. Human growth hormone is produced in your pituitary gland and, when you enter into what is called your “non-REM Sleep Cycle” it is released, stimulating both your tissue growth and muscle repair. Without enough growth hormone, individuals can expect to experience muscle loss alongside a reduced ability in exercise performance.

Patience: We live in a world where everyone is after a quick fix. The more stressed and anxious you are, though, the more tension (and resulting inflammation) you can expect to develop. Accept that your muscles are sore. Praise your body for recognising your efforts and trust the process. The pain of DOMS is temporary. Know this, believe it, and have patience.

Variety is the spice of life

Most people who experience DOMS tend to find that once they adjust to an exercise regimen and the longer their body becomes used to being moved in that way, the less muscle soreness they experience. Ever heard the phrase “get out of your comfort zone”? It’s all well and good exercising regularly, but if it’s feeling easy and not particularly challenging chances are you aren’t pushing yourself (or your muscles) to their full potential.

Please do not misunderstand me- sore muscles should not be used as a benchmark for whether you have had a good workout or not. Too often people “beast” themselves and many trainers tend to think the only way of having their clients get results or feel as though they have been worked hard enough, is to end a session feeling completely battered. NEWSFLASH, you do not have to be ruined to have trained your body successfully.

You should, however, make sure you are challenging your muscles in different ways. For example, if you want to work out your legs, don’t just keep doing the same leg exercise, or two. Incorporate a variety of leg movements and force your lower body muscles to be used in a wide range of motions. Mixing up your workouts and challenging yourself in new ways is a fantastic way to stop those pesky muscles from reminding you of the horrors of the previous day’s workout.

The Take Home

  • Use your muscles diversely. Ensure they experience a range of stimuli rather than become used to one or two movements. That way they are less likely to scream at you when you use them differently than usual.
  • Practice the 3P’s! Consume Protein, get Plenty of sleep, and be Patient with your muscle recovery process.
  • Listen to your body. When you are under the weather take the time out. You’ll only come back stronger.

Stay up-to-date with my tips and advice on staying fit, strong and healthy by following KC: Moving for life on Instagram and Facebook!

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“We can forgive a man for making a useful thing as long as he does not admire it. The only excuse for making a useless thing is the one admires it intensely. All art is quite useless.”

– Oscar Wilde

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