Post-workout muscle soreness: understanding DOMS and recovering better

Estimated reading time: 2 minutes

After an intense workout (jumps, heavy weights, eccentric exercises, etc.), you may experience those familiar muscle sorenesses that appear 24 to 48 hours later: DOMS (Delayed Onset Muscle Soreness). These are linked to tiny micro-tearsin the muscle fibers: it's a normal process of repair and adaptation.

These pains are normal, but sometimes bothersome.

Good news: there are simple ways to alleviate them and recover faster. Here's what you need to know:

Where do the aches and pains come from?

⭢ Micro-tears in the muscle:

When you make an intense effort or a new movement (like a sprint, a descent or a jump), your muscles stretch while contracting: this is called an eccentric contraction.

The result: tiny cracks appear in the muscle fibers. Nothing serious, on the contrary, it's a sign that you've stimulated your muscle to make it stronger.

Normal inflammatory response:

Approximately 12 to 24 hours after exercise, your body reacts by initiating a repair process. It sends specialized cells and "messengers" (cytokines) that trigger local inflammation. This reaction is what causes the pain, stiffness, and possibly slight swelling.

Quick reminder:

• Micro-tears = small cracks in the muscle fibers
• Cytokines = messengers that tell the body: “come and repair here!”

How can we tell if it's actually DOMS?

When it hurts the most:

The pain peaks between 24 and 72 hours after exertion. This is normal: muscle soreness takes time to develop.

How long does it last?

In general, the pain disappears within 5 to 7 days. With proper rest (stretching, hydration, etc.), you can promote a more comfortable recovery, especially by using our warming balmafter your shower.

Typical signs:

• The muscle is sensitive to touch, slightly stiff or tense.
• You feel a temporary loss of strength: you can't sprint or lift as usual. Don't worry, your body is recovering.

Do you want to limit muscle soreness after training? It all starts with better preparation for exertion.

The IZOM Athletic warming balmis designed for this: before the session, it stimulates circulation, gently awakens your muscles and diffuses a pleasant heat that facilitates movement.

After your workout, it helps release tension and makes recovery more comfortable. As a result, your body handles subsequent workouts better, without being held back by excessive stiffness. Because a good workout starts even before the first repetition.

Sources:

Kelly, T. (2021, October 18). What is delayed onset muscle soreness or DOMS?Brooks Running.

Björn Borg. (n.d.). Delayed Onset Muscle Soreness – What is DOMS and can you train with it?

de Véra, S. (2013, November 30). Sport: Why muscle soreness hurts even more two days later.HuffPost France.