It usually begins 12 to 24 hours after the activity and can last for days, causing discomfort, reduced range of motion, and short-term loss of muscle function. DOMS is a common sensation, but there are ways you can manage and limit its effects if you fully understand the why behind it, the factors leading up to it, and what to do in the aftermath.
What Causes DOMS?
DOMS is largely attributed to micro-tears in the fibers when muscles are subjected to eccentric activity or greater-than-accustomed intensity. This causes damage that prompts an inflammatory response, which causes pain, swelling, and stiffness. There are a few reasons behind DOMS:
Eccentric activities: Lengthening muscles while under tension from slow downhill running, squat-lowering exercises, and weight-lowering movements increase the risk of DOMS.
Intensity and Duration: Higher intensity or longer duration exercise can cause more muscle damage and soreness.
Read The article: Top 10 Myths and Misconceptions about Lactic Acid and DOMS. This soreness is caused by microscopic tears and inflammation—not by lactic acid accumulation.
How To Prevent DOMS
While DOMS is rarely avoidable, particularly when increasing workout intensity or introducing new movements, a few strategies exist to mitigate its severity:
Stepwise Progression: Progressively challenge exercise intensity, duration, and volume over time, enabling muscles to adapt.
Ensure warm-up: The minutes spent performing dynamic stretching and light cardiovascular activities before your workout can prime the muscles and enhance circulation so that oxygen-rich blood can influence your musculature.
This relaxes and stretches your muscles. Gentle stretching and low-intensity exercises are effective in relieving muscle soreness after a workout.
Hydration and Nutrition: Plenty of water and protein, a healthy fat, and a carb-rich diet can help repair muscles.
Foam Rolling and Massage: Rolling out on a foam roller or visiting a massage therapist improves blood flow and releases tight muscles.
Recovery Strategies For DOMS
If it does occur, there are many recovery methods to help reduce discomfort and facilitate muscle repair:
Active Recovery: Going for a walk, doing some swimming or yoga can promote circulation in the body and alleviate soreness.
Rest and Sleep: Adequate sleep and rest help the body repair tissues that were damaged.
Cold Therapy and Heat Treatment:
Ice baths or cold compresses can help reduce inflammation and numb sore spots.
(Taking warm baths or placing heating pads on the affected area relaxes muscles and increases blood flow).
Compression Garments: Compression garments are believed to reduce muscle swelling and promote circulation.
Adequate Protein Intake: Protein-rich foods or supplements aid in muscle repair and recovery.
The Bottom Lines
DOMS is a normal reaction to muscle strain, indicating the body’s adjustment to heightened physical stress. (AC) Whatever your fitness level, consider how your body reacts to your workout to get the most out of your fitness in the long term.
