30 Nov DOMS
Delayed Onset Muscle Soreness – DOMS
Yesterday you put yourself through a tough workout, you pushed through it and about 15minutes later you felt great, afterward you went home, got something to eat, chilled for a bit then went to bed. Today you feel like you have been hit by a bus! Have you ever been in that scenario? Well today we are going to explain why that happens and what is actually going on.
What is DOMS?
Delayed Onset Muscle Soreness is the pain and stiffness felt in muscles several hours to days after strenuous exercise or exercise done that we are not used to doing. It is often described as a dull achy feeling which can be tender when touched.
It effects both beginners and professionals in the world of exercise and sport and is often used as sign of an effective work-out hence the phrase ‘no pain, no gain‘.
It is especially seen in those doing weight training. It tends to last for a few days.
Why DOMS occurs
Currently it is thought to occur mainly because muscles are being stretched by a weight—like lowering a dumbbell in a biceps curl: this type of exercise is known as an eccentric (lengthening) exercise. These type of exercises cause micro damage to the muscle fibers, when this occurs pain receptors within the muscle’s connective tissues are stimulated and cause a sensation of pain.
Another explanation for the pain associated with DOMS is that there is a build up of calcium in the damaged muscle which then leads to an inflammatory response; this is called the enzyme efflux theory.
How best to deal with DOMS
Whilst DOMS can eefect anybody there are tips help you mange it:
- Cryotherapy – use ice or ice cold water on area worked out
- Warm up and Cool Down – this can can significantly reduce the soreness you will feel in the following days
- Stock up on fish oils and proteins – they have been shown to reduce muscle soreness and aid recovery
- More exercise – if your mad enough more exercise can supress the soreness and increase pain threshold and pain tolerance but be aaware not to over do it causing further injury
- GET SOME TREATMENT – if you don’t have access to a foam roller COME AND SEE US for a massage and some mobilisations.