What is DOMS and how do you get over delayed onset muscle soreness fast?
That post-workout burn can often put people off working out again - here's how to treat it and learn how to avoid it
THAT post-gym feeling of accomplishment is hard to beat. But many people are shocked when, days later, that feeling is replaced with a burning soreness.
DOMS (Delayed Onset Muscle Soreness) is often unexpected. Here is how it comes about and how to avoid or treat it.
What is DOMS?
Exercise-related muscle pain develops after excessive and unaccustomed exercise. It is particularly prevalent if that exercise is strenuous.
This kind of eccentric exercise is where the muscle are contracting whilst lengthening - eg downhill running, long distance running plyometric exercises and landing drills.
The muscle fibres are torn and strained which results in an inflammatory response with intramuscular fluid and electrolyte shifts.
The dull muscle ache that develops 24 to 48 hours after performance of a new or strenuous exercise result in stiffness plus tenderness.
Accidentally stretching will increase your symptoms which is one reason you feel stiff.
How do you treat DOMS?
DOMS should be treated with active rest and recovery with anti-inflammatory measures such as ice.
Yoenßy, a Clinical Exercise Specialist based in Walthamstow, advises a gentle massage to treat DOMS.
He said: "Light cardiovascular exercise will promote blood flow to the damaged tissue.
"Ensure that adequate protein, carb and vitamins and minerals are consumed in order to help speed up recovery.
"Elliptical exercising such as cross-trainers have been shown to temporarily ease DOMS pain."
How can you prevent DOMS?
Stick to the following guidelines to avoid DOMS when working out:
- Take it slow and gradually build up the amount of exercise in your program
- Only increase sets, reps and weights by 10 per cent each week
- Be aware of the amount of eccentric exercise in your workouts
- Make sure you do a cool down after your workout