DOMS? What Are They?
We have all experienced it, the day after a heavy leg session, you get out of bed and BOOM… Jelly legs. Sitting on the toilet… Aching glutes. Swearing to yourself that you will never train legs again.
There is a big chance that you are experiencing something we like to call DOMS, or Delayed Onset Muscle Soreness for all you fitness buffs out there. But what is it? And should you be worried? Luckily the straight forward answer is no, you shouldn’t be worried.
What are DOMS?
Delayed onset muscle soreness (DOMS) is a common aftermath that many people experience after engaging in physical activity, particularly after performing high-intensity exercises. This condition is outlined by muscle soreness and stiffness that typically appears a day or two after the exercise and will mainly target the areas of the body which you worked on. E.G. if you trained legs, you would feel the soreness in your legs.
Why do we get DOMS?
It seems very bitter sweet that we go through this experience after pushing ourselves and training hard, however the bright side is that DOMS can be a sign that you did something right in that session.
DOMS are caused by microscopic damage to the working muscle fibres that occur during the workout. The damage triggers a response in the body which contributes to the soreness and stiffness which you feel in your muscles. It is commonly thought that the main cause is lactic acid build up in the muscles. You could say DOMS is the 8th wonder of the world! Your muscles may be tearing but with the right recover regime you will come back stronger than ever!
How can I treat DOMS?
Regardless of the exact cause of DOMS, it is something that none of us look forward to and can in fact be a hinderance for those who are trying to live and maintain an active lifestyle. Fortunately we at A-List have complied a list of several ways that you can help alleviate DOMS and speed up your recovery:
- Rest and recovery: Resting the affected muscles and giving them time to recover is the most effective way to alleviate the symptoms of DOMS. This means avoiding high-intensity exercise until the soreness and stiffness subside.
- Stretching: Stretching can help to alleviate the stiffness and soreness associated with DOMS by increasing blood flow to the affected muscles and promoting healing.
- Massage: Massage can also be an effective way to alleviate the symptoms of DOMS by increasing blood flow to the affected muscles and promoting healing.
- Diet: A well-balanced diet including plenty of protein will help repaired the muscles after an intense workout and keep up throughout your day.
- Ice and heat therapy: Applying ice to the affected muscles can help to reduce inflammation and alleviate pain, while applying heat can help to increase blood flow and promote healing.
- Pain relievers: Over-the-counter pain relievers such as ibuprofen and acetaminophen can also be effective at alleviating the symptoms of DOMS.
DOMS is a common condition that many people experience after engaging in physical activity. While it can be a hindrance to an active lifestyle, there are several ways to alleviate its symptoms and speed up the recovery process. By resting, stretching, getting a massage, using ice and heat therapy, and taking pain relievers, people can help to alleviate the symptoms of DOMS and get back to their normal activities as quickly as possible.
Hopefully the information above has helped you further understand what DOMS and will help you even further when planning food and rest around your sessions! If you have any further questions, please do not hesitate to contact us at firstname.lastname@example.org or feel free to leave a comment on this blog!
Have a great day!