I’ve Got DOMS!
It has indeed been an exciting spring so far with the passage of Delaware’s civil union bill. Nick and I were proud to be a part of this history making event. We did have two front page stories on our life together: in the News Journal and Delaware State News. Testifying before the committee for the Senate and the House was truly an honor. Nick and I have always felt it was our duty to “be out there,” and this was no exception. To the many others who persevered, we say “thank you.” We “all” did it, and Delaware is better for it.
Let’s get down to this issue’s column: Joe is a middle aged, married man with two children. He never really exercised regularly and came to me with a specific goal; to get in shape and “look good at age 50.” I put Joe through his first workout routine, keeping in mind his age, weight, and fitness level, and it went smoothly. Joe was happy with his first exercise workout. He felt energized and couldn’t wait for his next training. I warned him that he should expect to be a bit sore, not the next day, but two days after; I advised him to take several ibuprofen over the next few days to “take the edge off.” The next day I got a call from Joe and he informed me that I was totally wrong—“sore, not a bit” he said. A day later, Joe called again, only this time he informed me he was in pain…his arms, triceps, biceps, chest, legs, and abs were “killing him.” It seems the soreness had caught up with him two days after his initial workout. He cussed me on the phone stating that he couldn’t raise his arms to comb his hair and it was nearly impossible to lift his hands to brush his teeth. Later on that evening, I got another call from Joe. His legs were so sore, that he invited me over to help him stand up. I assured Joe that over the next few days things should get progressively better. I again told him to take some ibuprofen to ease the sore muscles. On the third day, Joe called and although the ibuprofen did not seem to work for him, he had gotten some relief from the muscular pain by soaking in the hot tub. He reported it was getting easier to move about and brush his hair and teeth.
So, what happened to Joe? Since he was considered a novice at working out, he had suffered from a symptom called DOMS—Delayed Onset (of) Muscle Soreness. People who are not used to working out can stress their muscle tissue beyond normal capacity. Many, if not all, people who are new to exercise are prone to this experience. The degree of soreness can vary from person to person and is caused by stressing a muscle (by exercising it), causing microscopic tears and inflammation (soreness) as a result. Be assured that after the first exercise routine is completed, most people do not experience that degree of soreness again. “The first is the worst”; but you will be more toned and fit as you continue to workout.
Joe asked for the “cure” for DOMS, but there really isn’t one. Being in good shape can reduce the muscle soreness, but the only remedy is rest. Stretching and sometimes heat or ice can help in extreme cases. The worst thing a person can do is remain stationary due to the soreness. It is best to keep moving and stretch the body parts that experience soreness.
Believe it or not, DOMS can hit even the most trained athletes. So, don’t feel bad if this happens to you—everyone is susceptible. As for Joe, well he increased his workouts with me from once a week to three times a week, and he is enjoying his workout routine. It was just getting over that one workout!
Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates.