Delayed soreness

  • nhnelson

    Posts: 113

    Mar 19, 2009 12:16 AM GMT
    Hey cool cats,
    Question: I don't usually get sore the day after my workout but rather, I get sore two days later. What could my body be telling me?
  • MikemikeMike

    Posts: 6932

    Mar 19, 2009 12:29 AM GMT
    DOMS

    delayed onset muscle soreness- eat some apples the malic acid cuts down on the lactic acid buid up. Normal unless it lasts for more than a day or two. If your into day 3 and still sore you might have injured yourself-get a real Dr's opinion.
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    Mar 19, 2009 5:17 AM GMT
    nhnelson saidHey cool cats,
    Question: I don't usually get sore the day after my workout but rather, I get sore two days later. What could my body be telling me?


    That you have delayed onset muscle soreness due to micro-tears in the muscle. It's normal with resistance training.

    Your body is telling you that your training is working and that when it gets repaired there will be a new, improved, you, with strong lattices in its muscles.

    You can ease any discomfort with some low intensity training / flushing of the affected parts. Make sure you have proper nutrition.

    Pain is the feeling of weakness leaving your body.
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    Mar 19, 2009 12:06 PM GMT
    The soreness is telling you that you had a good workout. There is nothing to worry about. If the pain is excessive and doesn't resolve in 72 hours then you have to think of an problem like a tear, tendinitis, bursitis and so forth. Medical attention is advised.

    I have this problem so I researched the topic for my own benefit.

    DOMS was originally thought to be caused by lactic acid buildup but this has been discredited. Lactic acid dissipates in a short time and would not explain the soreness couple days later. The most accepted mechanism is microtears in the muscle. A new theory believes that DOMS is the result of hypertrophying muscle compressing nearby nerves. Muscles are encased in tight compartments.

    There are four types of muscle contractions

    Concentric..the muscle shortens during the active phase: barbell curl

    Isometric..the muscle does not shorten or lengthen during the active
    phase: carrying a 45lb plate in front of you

    Eccentric..the muscle lengthens during the active phase: running,
    biking or doing squats

    Passive stretch..the muscle passively lengthens: the pull in the
    hamstrings when touching the toes

    Eccentric contractions result in the worst cases of DOMS. This is why the legs hurt so much after doing heavy squats

    Treatments. There is a lot of controversy here. I included what the department of Exercise Science at the University of New Mexico recommends..You may get other opinions

    NSAIDS like Motrin are frequently used. However benefits are mixed and the GI side effects may outweigh the benefits

    Antioxidants like vitamin A and C are questionable. Coenzyme–Q and L-carnitine, have not been shown to effectively treat DOMS, and may even worsen symptoms.

    Gentle warm up exercises actually warm the muscles and does prevent injury..this is recommended by everyone

    UNM does not talk about stretching. Other articles find stretching not to be that helpful and if overdone will actually cause DOMS.

    Have a good workout

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    Mar 19, 2009 1:04 PM GMT
    Man I suffer from the exact same thing. but I have noticed its twice as bad in my lower body than my upper body, but on the same token, my lower body grows about twice as fast as my upper body also!

    I would deal with the pain if I could get my upper body to grow like that!! I have tried everything the above posts mentions, including supps like glutamine and etc. The only thing that has ever worked is to let your body heal and keep up with a regular routine. After a while its not as sore.

    What really does you in is if you start a routine, stop it for a while and start again...ugh the pain! I did squats the 2 days ago and now its all I can do to walk or sit on the john without screaming in pain!!! But when they heal my legs will be twice as strong as they were.

    All part of weight liftin, everyone is different you just have to find out how your body reacts and whats the best reactions for you to take that will help you the most. I think mostly its just rest and proper nutrition...protein and etc.

    They always say...yea, walk it out, flush it out.....doesnt work for me, I just get more sore. I have to let them recover and then I can shock the hell out of em again.

    no pain no gain....right?
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    Mar 19, 2009 5:09 PM GMT
    kneedraggen saidThe soreness is telling you that you had a good workout. There is nothing to worry about. If the pain is excessive and doesn't resolve in 72 hours then you have to think of an problem like a tear, tendinitis, bursitis and so forth. Medical attention is advised.

    I have this problem so I researched the topic for my own benefit.

    DOMS was originally thought to be caused by lactic acid buildup but this has been discredited. Lactic acid dissipates in a short time and would not explain the soreness couple days later. The most accepted mechanism is microtears in the muscle. A new theory believes that DOMS is the result of hypertrophying muscle compressing nearby nerves. Muscles are encased in tight compartments.

    There are four types of muscle contractions

    Concentric..the muscle shortens during the active phase: barbell curl

    Isometric..the muscle does not shorten or lengthen during the active
    phase: carrying a 45lb plate in front of you

    Eccentric..the muscle lengthens during the active phase: running,
    biking or doing squats

    Passive stretch..the muscle passively lengthens: the pull in the
    hamstrings when touching the toes

    Eccentric contractions result in the worst cases of DOMS. This is why the legs hurt so much after doing heavy squats

    Treatments. There is a lot of controversy here. I included what the department of Exercise Science at the University of New Mexico recommends..You may get other opinions

    NSAIDS like Motrin are frequently used. However benefits are mixed and the GI side effects may outweigh the benefits

    Antioxidants like vitamin A and C are questionable. Coenzyme–Q and L-carnitine, have not been shown to effectively treat DOMS, and may even worsen symptoms.

    Gentle warm up exercises actually warm the muscles and does prevent injury..this is recommended by everyone

    UNM does not talk about stretching. Other articles find stretching not to be that helpful and if overdone will actually cause DOMS.

    Have a good workout



    Nicely written.
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    Mar 19, 2009 5:10 PM GMT
    redbull saidMan I suffer from the exact same thing. but I have noticed its twice as bad in my lower body than my upper body, but on the same token, my lower body grows about twice as fast as my upper body also!

    I would deal with the pain if I could get my upper body to grow like that!! I have tried everything the above posts mentions, including supps like glutamine and etc. The only thing that has ever worked is to let your body heal and keep up with a regular routine. After a while its not as sore.

    What really does you in is if you start a routine, stop it for a while and start again...ugh the pain! I did squats the 2 days ago and now its all I can do to walk or sit on the john without screaming in pain!!! But when they heal my legs will be twice as strong as they were.

    All part of weight liftin, everyone is different you just have to find out how your body reacts and whats the best reactions for you to take that will help you the most. I think mostly its just rest and proper nutrition...protein and etc.

    They always say...yea, walk it out, flush it out.....doesnt work for me, I just get more sore. I have to let them recover and then I can shock the hell out of em again.

    no pain no gain....right?


    2/3 of your body's lean muscle mass is in your lower body.
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    Mar 20, 2009 11:28 PM GMT
    I get to my most maximum soreness exactly twenty four hours after i have worked out that body part and then it is usually gone with in twenty four hours after that. Calves are the exception, they get really sore 48 hours after and take 24 to recover.

    Isn't it great to feel like you are doing something?
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    Mar 20, 2009 11:35 PM GMT
    I am in the same boat - my soreness is on the day after the workout. In addition, I feel more fatigue that day too (at night), so I sleep like a rock. Appetite is there on day two too.