You know that uncomfortable pain in the joints and/or muscles that you feel after a workout, especially when you're a beginner? That pain is what we often call delayed onset muscle soreness or DOMS.
DOMS is a very common side effect of training that affects both experienced and novice trainers alike.
Research has found that DOMS usually subside within a couple of days after your workout. The pain is particularly felt during the day -or two- after working out.
The reason for this pain, although still unclear, has to do with the structural damage or micro-trauma (small tears) that occurs in the affected muscles with the recovery time being directly proportional to the time the body takes to repair itself.
Recovery from DOMS is also dependent on the workout executed, for example, Heavy lifting would require at least 48 hours whilst Endurance would require about 24 hours.
TOP 3 REASONS WHY YOUR MUSCLES MIGHT TAKE LONG TO RECOVER
1. NOT GETTING ENOUGH SLEEP
Depriving yourself of sleep causes a slump in the body which results in a decrease in the synthesis of muscle proteins as well as reduced testosterone production and increased cortisol, this will ultimately leave you laying on your sofa with cramp for days.
Inadequate sleep also interrupts the body's most constructive part of the process where muscle repair, tissue healing, and growth hormone secretion are all at their peak. This causes a menace on postural control and balance, therefore aggravating the risk of injuries.
2. BEING STRESSED OUT
According to scientists at Yale Stress Center, strength recovery hinges crucially on the level of chronic mental stress. The higher it is the longer the downtime and vice versa.
This is because the tissue takes much longer to heal whilst you're stressed.
3. OVERWORKING OUT
Here at blurHealth, we're firm believers of "No pain, no gain" and this saying is usually used to justify the reason people workout more than they actually ought to.
More isn't always better. The more exercises you cram into your schedule could actually cause you more harm than good.
Contrary to popular belief, it is not during your routine that you get stronger or faster. That is done more during your downtime when your muscles recover themselves. Train hard plays its part, but so does the rest.
So yes, "No pain, no gain!" BUT do remember "Work hard, Play hard!"
#nopainnogain