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Hey Reader,

I hope your training is off to a great start this week!

Today, we're diving into the world of DOMS (Delayed Onset Muscle Soreness) and its impact on CrossFit performance.

Over the last decade of coaching and participating in CrossFit, I've learned how significant DOMS can be to overall performance.

As well as how many misconceptions there are about it.

After today's newsletter, you'll know the facts vs myths regarding DOMS, be able to prevent it as best as possible, manage it effectively, and understand the underlying mechanisms of why it occurs.

Deep Dive

The Truth About DOMS: Separating Myth From Fact

Ever finish a tough WOD and wake up the next day feeling like you've been hit by a truck?

You are experiencing a phenomenon known as "DOMS", or Delayed Onset Muscle Soreness.

It's that achy, stiff feeling that creeps up on you 24-48 hours after a tough workout, making you question your life choices and struggle with simple tasks like, you know, walking down stairs or sitting on a toilet.

In the CrossFit community, DOMS is practically a badge of honor.

We love to complain about it, compare it, and sometimes even chase it.

But is it a sign of a great workout, or just a nuisance that's messing with our training schedule?

I've had my fair share of DOMS that can get in the way of training.

This newsletter will dive into the science behind DOMS and separate the facts from the myths.

What Causes DOMS?

I've spent years trying to figure out why some workouts leave me feeling like I've been put through a meat grinder, while others barely register on the soreness scale.

There is plenty of misinformation on DOMS out there but here are the most common causes.

Microtrauma

DOMS is primarily caused by microtrauma to muscle fibers. This occurs when muscles are subjected to unfamiliar or intense exercise.

During intense training, the muscle fibers experience microscopic damage, which is a natural part of the muscle adaptation process.

Eccentric Contractions

Eccentric contractions play a crucial role in the development of DOMS.

These contractions occur when a muscle lengthens while under tension, such as during the lowering phase of a bicep curl or the descent in a squat.

Research has shown that eccentric contractions are more likely to cause microtrauma compared to concentric or isometric contractions.

Inflammation

Following microtrauma, your body initiates an inflammatory response as part of the repair process.

This inflammation increases blood flow to the affected area, bringing with it nutrients and cells necessary for tissue repair.

The inflammatory process typically peaks 24 to 48 hours post-exercise, which explains the delayed onset of soreness.

During this time, various inflammatory markers are elevated, contributing to the sensation of pain and stiffness.

Common Myths About DOMS

Myth 1: DOMS is Caused by Lactic Acid Buildup

A common misconception in the fitness community is that DOMS is caused by lactic acid accumulation in the muscles.

This myth likely originated from the association between intense exercise, lactic acid production, and subsequent muscle soreness.

However, scientific research has debunked this claim.

Lactic acid, produced during anaerobic exercise, is typically cleared from the muscles within an hour after exercise.

It has no direct effect on muscle pain or stiffness post-training.

Myth 2: DOMS is Necessary for Muscle Growth

Another prevalent myth is the belief that DOMS is a prerequisite for muscle growth and adaptation.

While DOMS can be an indicator of muscle stress, it is not a reliable measure of workout effectiveness or muscle growth.

Research has shown that muscle hypertrophy and strength gains can occur without significant DOMS.

Conversely, experiencing severe DOMS does not guarantee superior muscle growth.

Myth 3: DOMS Indicates a Good Workout

While DOMS can signify that muscles have been challenged, it is not a comprehensive indicator of workout effectiveness.

Many factors influence the occurrence and intensity of DOMS, including individual variability, exercise type, and training history.

A well-designed workout that promotes fitness improvements may or may not result in DOMS.

While bad programming can lead to excessive soreness if it is new to you

Your progress should be measured through various metrics such as strength gains, endurance improvements, and overall performance enhancements, rather than muscle soreness.

The Facts About DOMS

Peak Timing of DOMS in CrossFit

DOMS in CrossFit athletes typically reaches its peak intensity between 24 and 72 hours post-exercise.

This timeframe can vary depending on individual factors and the nature of the workout and is important for weekly session planning to account for drops in intensity.

I.e. scheduling lower load training when DOMS will be at its peak.

Factors Influencing DOMS Severity

The intensity and novelty of your CrossFit workouts significantly impact the severity of DOMS.

High-intensity workouts and movements that are unfamiliar to you are more likely to induce pronounced soreness.

Which is particularly problematic in CrossFit because of its variability.

Temporary Reduction in Muscle Function

DOMS can temporarily impair muscle function and reduce range of motion.

Research has shown that peak soreness often coincides with decreased muscle strength and flexibility.

This temporary impairment is an important consideration for a CrossFit athlete when planning your training and competition prep.

The Repeated Bout Effect and Adaptation

The repeated bout effect is a phenomenon where the body adapts to exercise stress, resulting in reduced DOMS severity with subsequent similar workouts.

So essentially a complex term for your body gets accustomed to the training you are doing on a day-to-day basis.

However, the constantly varied nature of CrossFit workouts can still lead to occasional bouts of significant soreness, especially when new movements or training loads are introduced.

How To Manage and Prevent DOMS

By incorporating these strategies, you can better manage and potentially reduce the impact of DOMS on your training and performance.

Proper Warm-up and Cool-down Strategies

Implementing effective warm-up and cool-down routines can help you manage DOMS pre and post-training.

Your warm-up should include dynamic stretching and movement-specific exercises to prepare the muscles for our session.

Post-exercise, a cool-down period incorporating static stretching and light aerobic activity can help mitigate the severity of DOMS.

Gradual Progression in Workout Intensity

To minimize excessive DOMS, you'll want to increase workout intensity and volume progressively.

This progressive overload, allows your body to adapt to increasing demands over time.

It can be tempting for you as a CrossFit athlete to attack every new movement with intensity.

But it would be wise to slowly build volume in each new skill you learn to mitigate excessive muscle soreness.

Nutrition and Hydration for Recovery

Proper nutrition and hydration play vital roles in muscle recovery and DOMS management.

Maintaining hydration status can help reduce inflmation levels post-training.

Additionally, consuming protein and carbohydrates post-exercise can aid in muscle repair and glycogen (carbohydrate) replenishment.

Active Recovery Techniques

Light, low-intensity exercise during active recovery days can help alleviate DOMS.

This practice promotes blood flow to the affected muscles, potentially accelerating the healing process and producing a pain-reducing effect.

This could be anything from light jogging, swimming, cycling, or mixed movement workouts at a low intensity.

Techniques such as foam rolling and massage have also shown promise in reducing the severity and duration of DOMS.

A Note On Overdoing It In Training

While DOMS is a common occurrence in CrossFit training, it's crucial to differentiate between normal muscle soreness and signs of potential injury.

Normal DOMS typically presents as a dull, aching pain that peaks within 24-72 hours post-exercise and gradually subsides.

While other issues can mimic these symptoms but be more serious.

Rhabdomyolysis

Rhabdomyolysis, often referred to as "rhabdo" in the CrossFit community, is a serious condition that can occur from extreme overexertion or excessive workloads relative to our capacity.

Symptoms include severe muscle pain, weakness, and dark, cola-colored urine.

Unlike DOMS, these symptoms are more severe and do not improve with time.

Muscle Strain

A muscle strain may cause sharp, localized pain that occurs during or immediately after exercise, unlike the gradual onset of DOMS.

Final Thoughts on DOMS In CrossFit

DOMS is a complex physiological response that doesn't necessarily indicate workout effectiveness in CrossFit.

While it's a common experience, it shouldn't be used solely for training intensity or progress.

The beauty of CrossFit is that it provides an outlet for us to push the envelope in our training to yield incredible results.

But, listening to our bodies and training intelligently is crucial with excessive soreness indicating a need for a reduction in intensity.

Proper recovery techniques, balanced nutrition, and gradual progression in workouts are key to managing DOMS effectively.

There are a lot of myths out there regarding DOMS so I hope this week's newsletter has helped you to gain a better understanding of how to manage muscle soreness.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about how to perform active recovery workouts for CrossFit (LINK)

This Week's Training

Day 1 - 7/22/2024 A) Strict Pull-Up - 20X1; 3 x 3.3.3; rest :15 btw clusters and 2’ between sets B1) Single Arm Dumbbell Press - 20X1; 3 x 10e; rest 1’ and move to B2 (progress load) B2) Bent Over Barbell Row - 20X1; 3 x 12; rest 1’ and move to B3 (progress load) B3) Chest Supported Cuban Press - 2010; 3 x 15 rest 1’ and move to B1 (progress load) C) MAP 7 Mixed Aerobic Work For time @ sustained effort 4 Rounds 300m Row 8 Burpees 40 Double Unders View Training Week

This week's Blog Post

How to Start CrossFit at Home: A Beginner’s Guide In this article, we’ll explore the world of CrossFit training at home. You’ll learn how to kickstart your garage training program, optimize daily workouts, and build rock-solid consistency in the gym. Read now

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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach