icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

We Researched The Science Behind DOMS So You Don't Have To

10th January 2023

10th January 2023

By Beth Shelper

Let’s get the definition out the way. DOMS, or Delayed Onset Muscle Soreness, refers to the delayed pain that begins around twenty-four to forty-eight hours after exercising. It’s also sometimes referred to as ‘muscle fever’, and it’s that aching sensation that commonly happens after a particularly brutal session at the gym, or after trying out a new exercise. It's very common (87% of our recent quiz takers said they feel some kind of post-exercise soreness at least occasionally), so if it's happening to you, don't worry!

Bizarrely – a lot of people actually enjoy experiencing DOMS, stating that the ache is reflective of a kind of accomplishment from a really great workout. No pain no gain and all that.

Whilst that’s all well and good, and we know that delayed onset muscle soreness is most likely just the result of temporary muscle inflammation, how can we tell the difference between simple muscle soreness after exercise, or implication of an injury? I guess what we’re asking is, is DOMS good? Is pain after exercise just something we should come to accept?

You know what’s next…

Is it an injury, or delayed onset muscle soreness?

One important area to mention is the difference between injury and DOMS. If you’re unsure, you will never experience delayed onset muscle soreness during a workout. The clue is in the name… delayed.

We’re sure we don’t have to tell you this, but just in case and to keep all bases covered – if you’re experiencing aches and pains during a workout, it’s really important to stop what you’re doing.

Whilst you may think you’re doing yourself a favour by working through the pain, the only thing you’re doing is putting yourself at risk of more injury.

Cool. Now we’ve got the Motherly advice out the way, into the science…

The science of delayed onset muscle soreness

Annoyingly – it seems that researcher’s can’t really come to a single decision when it comes to what specifically causes DOMS. We know that people frequently complain about DOMS after that all-important leg day, but we’ve also heard from people that have taken a little break from the gym that when getting back into it, they experience DOMS too.

From this we can determine that DOMS isn’t exclusive to any particular muscle group, which is definitely a step in the right direction. There’s one common denominator here – and that’s muscle tissue, so what’s happening to it when we work out? Is it something we’re doing wrong?

To put it simply: no. 

Biologically, when we work out, we are causing fibre damage from muscle strain. This is how muscles shape and grow, but this strain is definitely exacerbated when we engage in unfamiliar exercises, so we can also concur that it’s definitely exercise induced. Detective Innermost at your service.

To investigate this further, researchers conducted MRI scans on individuals experiencing DOMS, finding no significant muscle damage. Further research has assessed the impact of different exercises and the subsequent outcome of DOMS, discovering that exercises that restrict blood flow (BFR) have a significantly higher chance of resulting in an experience of DOMS.

So, if you’re likely to be climbing a lot of stairs a couple of days after a leg day (perhaps you’ve got a romantic trip up the Eiffel Tower booked), maybe steer away from any heavy BFR training. Those 1665 steps are pretty unforgiving at the best of times.

Is it safe to workout with muscle soreness after exercise?

Although we advise not to push yourself too hard, the bottom line is that working out with DOMS is completely fine.

You may experience some soreness during your warmup – and if you’ve ever thought about skipping your warm up, now is definitely not the time. The key is to ease yourself into a workout if you’re experiencing delayed onset muscle soreness, to avoid any injury so if you're working through DOMS, your warmup is about to be your best friend.

You may even find that the soreness subsides during your workout – but just be careful.

Can I take supplements to reduce DOMS?

We thought you’d never ask! It wouldn’t be an Innermost article without talk of a good supplement, and this is no different.

Taking The Recover Capsules is a great way to reduce inflammation caused through exercise, regulate hormone activity and get you back on track ASAP.

Aside from The Recover Capsules, if you’re suffering from DOMS – firstly, don’t worry. Your symptoms will subside in a day or two, just take it easy. Secondly, upping the levels of Omega 3 in your diet will ease your recovery, due to the high levels of anti-inflammatories found in Omega 3 containing foods and Omega 3 supplements.

References

  • Heiss, R., Kellermann, M., Swoboda, B., Grim, C., Lutter, C., May, M. S., & Hotfiel, T. (2018). Effect of compression garments on the development of delayed-onset muscle soreness: a multimodal approach using contrast-enhanced ultrasound and acoustic radiation force impulse elastography. journal of orthopaedic & sports physical therapy, 48(11), 887-894. Click here.
  • Umbel, J.D., Hoffman, R.L., Dearth, D.J. et al. (2009). Delayed-onset muscle soreness induced by low-load blood flow-restricted exercise. Eur J Appl Physiology. 107, 687. Click here.
  • Wall, R., Ross, R. P., Fitzgerald, G. F., & Stanton, C. (2010). Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition reviews, 68(5), 280-289.Click here.

Product Spotlight

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more