Here’s a more detailed breakdown:
What Causes Delayed Soreness?
1. Microscopic Muscle Damage:
When you squat, your muscles contract and lengthen, especially during the lowering (eccentric) phase. This creates small tears in the muscle fibers.
2. Inflammation and Repair Process:
The body responds to this damage by triggering an inflammatory response. It sends immune cells and nutrients to the affected area to repair and rebuild the muscles.
3. Sensitivity of Nerves:
As the repair process begins, the nerves around the damaged muscle become more sensitive, contributing to the soreness.
Timing of Soreness:
Onset: Typically, soreness appears 24 to 48 hours after the workout. This timeframe can vary depending on factors like intensity, individual fitness levels, and recovery methods used post-exercise.
Managing DOMS:
1. Gradual Progression:
Incrementally increase intensity and volume to allow muscles to adapt and reduce the severity of soreness.
2. Proper Warm-Up and Cool Down:
Ensure a proper warm-up and cool-down routine to prepare muscles and aid recovery.
3. Hydration and Nutrition:
Stay hydrated and consume a balanced diet rich in protein, carbohydrates, and micronutrients to support muscle repair and recovery.
4. Active Recovery:
Light exercise, stretching, or activities like swimming can improve blood flow and alleviate soreness.
5. Rest and Sleep:
Allow adequate rest and prioritize quality sleep to facilitate muscle repair.
Conclusion:
Feeling sore a day or two after squats is your body’s response to the stress placed on your muscles during the exercise. It’s a sign that your muscles are adapting and getting stronger. Remember, while some soreness is normal, severe or prolonged pain might indicate overtraining or an injury. If discomfort persists, it’s wise to consult a fitness professional or healthcare provider.
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