Working out can be fun, but it comes along with a few hitches as well–delayed onset muscle soreness (DOMS). It is a condition of post exercise heightened soreness that presents itself in 24-48 hours after the workout and may last up to 5-7 days. So much to stay fit and healthy, we swear! We got in touch with yoga and fitness expert Munmun Ganeriwal to guide us on how you can prevent chafing during workouts.
What causes chafing?
Unlike popular belief, soreness is not because of lactic acid (lactate) that gets accumulated in the muscles during intense exercise. Ganeriwal explains: “DOMS is most commonly due to muscle fiber damage. Muscle injury manifests itself as DOMS. It is like a sign telling you that you have done too much too soon. During workouts, muscle tissue goes through micro damage. Post workout, the tissue undergoes adaptation, in the process making you stronger. Some swelling, pain, and soreness are common and classical signs of this process of muscle tissue adaptation.” But if it is extreme, then the damage is serious and can negatively affect the performance during your workouts.
Cure and prevention
Firstly, it is wrong to consider DOMS as a goal of your training program. No pain, no gain is not the mantra to be followed and for good reason. “Progressing to heavier intensity should be gradual and also there should be room for adequate recovery between your workouts. A Likert-type chart should be used to gauge the level of soreness. On this scale of 0-6, 0-2 is minor soreness, 3-4 is moderate soreness and 5-6 is extreme soreness. For someone having a score of 3 or more, the intensity and volume of workout should be reduced dramatically and the amount of rest between the workouts should be increased,” suggests Ganeriwal.
Did you know dehydration causes intense chafing?
For a personal trainer, educating the client is a must. “The client must be educated on hydration levels. Dehydration can cause muscle damage and decrease training potential during the exercise session. Also, they should be taught how to differentiate between muscle fatigue and muscle soreness and extreme soreness, pain, injury. Proper technique and form while exercising is important too and should be correctly emphasized by the trainer. In an attempt to lift heavier, technique can get compromised which can lead to muscle injury and damage.”
