Delayed onset muscle soreness - What is DOMS and can you train with it?

DOMS occurs as a result of microscopic damage to muscle tissue and the surrounding connective tissue during physical exercise. When you perform an activity that you are not used to or when you increase the intensity or duration of your workout, your muscles are subjected to stress and strain. This leads to small tears in muscle fibers and an inflammatory response, which is normal.

The body repairs and builds stronger muscles in response to the physical stress, which leads to increased strength and endurance over time.

Yes, it is generally safe to exercise with delayed onset muscle soreness. It is common to experience some muscle soreness after a new or intense workout, and as long as the pain is not severe, you can continue to exercise despite the soreness. A good idea is to focus on other muscle groups than the ones you are sore in.

Here are some good guidelines for exercising with DOMS:

• Lighter workouts: If the muscle soreness is mild to moderate, you can continue to exercise, but it may be wise to reduce the intensity and avoid excessive strain on the affected muscles. Lighter workouts, such as low-intensity aerobic exercise or light strength training, can be beneficial.

• Active recovery: Light exercise can help to increase blood circulation and promote faster recovery. Stretching and light exercises can also help to reduce stiffness in the body. Why not try a yoga class?

• Listen to your body: If the muscle soreness is very intense or if you are experiencing pain that feels different from muscle soreness, it may be best to give your body extra time to recover and avoid strenuous exercise until the pain subsides.

• Remember to drink water and warm up and cool down: Drink plenty of water and make sure to get your blood flowing with a good warm-up and to cool down and stretch after your workouts.

• Consult with a trainer or doctor: If the muscle soreness does not subside or if you are unsure whether you should exercise, it may be wise to consult with a trainer or doctor to see if it is an injury.