Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS) describes muscle soreness and stiffness felt 12 – 48 hours after completing exercise. It usually occurs when you change the type, duration or intensity of exercise that you normally do. DOMS is a normal response to exercise that forms part of the body’s adaptive process to exercise and involves the microscopic tearing of muscle fibers. DOMS is a sign that the body is adapting to new training, which generally leads to greater strength and endurance. DOMS is exacerbated by eccentric muscle contractions (where the muscle is contracting while an external force is lengthening the muscle) such as downhill running, plyometric and resistance training. So what is the best way to alleviate post workout soreness? The following tips may be useful:
- Use heat to reduce swelling. Heat increases blood flow to the affected area, increasing oxygen and healing nutrients to the muscle site;
- Ensure you complete an adequate warm up and cool down with plenty of stretching;
- Massage has been known to be beneficial for reducing discomfort; and
- Rest. Don’t overwork the affected site. Allow yourself adequate recovery time or you may be at risk of overtraining or injury.
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