How Lactic Acid and DOMS Can Cause Discomfort After a Workout.
The incessant discomfort that we feel after a workout seems to be universal. Whether it be the morning after a heavy lift, or following a long run, it's the kind of discomfort that seems to stay persistent with each movement. The feeling of being sore is most notable in muscle groups that we target during exercise. But how much do we really know about why we feel sore? Is this our body's way of telling us that our muscles are getting stronger, or warning us that they may be overworked? Here’s what you should know:
The pain that we feel after exercising is often a result of delayed onset muscle soreness, or DOMS. DOMS most commonly occurs within 12 to 24 hours following an exercise routine that the body is unaccustomed to. This can be the result of higher intensity, higher weight or reps, or any significant change to your workout routine (NHS UK). Peak soreness will be experienced within 1-3 days following the activity. DOMS can be experienced by any fitness level, even by elite athletes. The soreness is caused by microscopic tears in muscle fibers, often associated with resistance training. According to Healthline, symptoms of DOMS include “muscles that feel tender to the touch, reduced range of motion due to pain and stiffness when moving, swelling in the affected muscles, muscle fatigue, and short-term loss of muscle strength”. Not to worry though, these symptoms should disappear in time.
So what's the difference between DOMS and lactic acid buildup? After all, lactic acid buildup is a notable cause of muscle soreness. Lactic acid is a chemical compound that is produced by red blood cells and muscle cells. It allows the body to perform anaerobic respiration. Due to the lack of oxygen present in cells during anaerobic respiration, lactic acid allows for carbohydrates to continue to be broken down and be used for energy (MedlinePlus). During intense exercise, lactic acid builds up to allow for more production of energy. This buildup in muscles can cause discomfort and soreness.According to chiropractors, “lactic acid only lasts in your muscles 1-2 hours after a workout. Resistance training causes micro-tears of muscle fibres, drawing increased blood flow and inflammation to the area, even leading to mild swelling, which stimulates the pain receptors in the muscle tissue and makes them more sensitive to movement.” Both lactic acid buildup and DOMS can be treated and prevented by longer warmups before workouts and low-intensity exercises in the days following intense exercise.
References:
https://www.nhs.uk/live-well/exercise/pain-after-exercise/
https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much
https://www.medicalnewstoday.com/articles/327138#causes
https://dailyburn.com/life/fitness/doms-muscle-soreness/
https://www.healthline.com/health/muscle-aches#common-causes
https://www.chiropractic.ca/blog/what-causes-muscle-soreness-after-working-out/
https://pubmed.ncbi.nlm.nih.gov/12617692/
https://www.wholelifechallenge.com/doms-101-what-it-is-and-how-to-deal-with-it/
https://www.verywellfit.com/doms-meaning-causes-and-treatment-1231280
https://www.healthline.com/health/how-to-get-rid-of-lactic-acid
About the Author
Samantha Higley is a freshman who began writing for WVUGO in August 2019 with
an emphasis on Club and Intramural Sports. She plans to earn a degree in Neuropsychology
with a minor in History. Samantha is also on the Club Volleyball team at WVU.
About the Author
