Delayed Onset Muscle Soreness

OUCH! I was forewarned that Monday's class would bring me much pain on Wednesday and it has. My legs are on fire. I can't walk up or down steps without feeling pain in my quads. It makes it difficult to run as well. Muscle soreness is normal and should be expected after exercising. I haven't done many intense leg exercises in the past month, so I was expecting this but it doesn't make it any better.

Whatever you do, don't let muscle soreness keep you away from working out. It's all part of the cycle that will make you stronger. When you work out, your body experiences small microscopic tears in the strains of muscle fiber on the particular area you focused on that day. My quads are BURNING due to the 1,001 ginga's we did in class.


Every time the muscle tears and rebuilds - you become stronger and it becomes easier to do certain exercises.

So what do you do if you experience Delayed Onset Muscle Soreness (DOMS)?

  1. Rest doesn't necessarily mean that you should sit on your couch for the next seven days. Go for a light walk, get blood flowing in those areas, and do some light stretching.
  2. Massage the sore muscles.
  3. Place a heat pad on the affected area.
  4. Workout the non-affected areas. My legs hurt, that doesn't mean I can't work on my upper body.
As you begin a new exercise regime, plan for days of "rest" in order to get your body accustomed to the new workout. You should feel better after the first 48 hours. Lastly, go back out there and do it again - you'll feel better the second and third time around.