Whether it’s the end of a major competition weekend or you’ve just finished a gruelling week of class, you’re probably feeling quite sore. 

Here, we’re explaining what causes muscle soreness and how to prevent it so that you can continue dancing at a high level, all with less pain. 

Should you prefer to listen instead of reading, you can click here and listen to our podcast on this topic.

So what is DOMS?

DOMS stands for delayed onset muscle soreness and it refers to the pain and stiffness experienced 24 to 48 hours after strenuous exercise. 

DOMS is especially common if the intensity of your workout was more intense than normal or if you worked on muscle groups you don’t normally. For example, if you had a particularly long class before a big competition or you tried new steps in class, you’re more likely to experience DOMS.

The reason for DOMS is that when you exert yourself during a workout, your muscles experience “micro-tears” and release lactic acid. The a...