Why am I sore the day after my workout?

Soreness is a very general topic that everyone has experienced.
Many complaints of soreness seem to be heard throughout the day, with many people back to school and some training for the Hartford Marathon.
Whether it is an athlete or an inexperienced runner you tend to hear, “I can’t believe how sore I am after that workout, I can hardly move.” We all wonder what exactly is going on and how can I prevent or treat this? This can be explained as delayed onset muscle soreness (DOMS).
DOMS for many years has been attributed as the buildup of lactic acid after an intense workout or exercise. However, this is not the case.
Lactic acid within the body does tend to increase with exercise but will return to normal shortly after exercise, anywhere between 30 minutes and 1 hour. DOMS is part of the adaptation process of the body to unaccustomed exercises to help increase stamina and strength.
DOMS is caused from microscopic tearing of the muscle fibers as they are being worked.
The severity of DOMS depends on the length and type of activity being performed. However, it will be more severe with eccentric exercises such as running downhill, plyometrics or resistance training.
The symptoms of DOMS generally include pain, swelling, decreased range of motion and decreased strength. Even with a lot of research present there hasn’t been a specific answer to how this can be prevented since many believe you need the adaptation to gain more of the strength and stamina. However, there are some ways to help decrease the soreness. Light stretching, foam rolling and ice seem to decrease the main in most cases.
When you are suffering from DOMS just know it is normal and there is no direct cure, but you can definitely try to decrease the symptoms with those few simple tasks.

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