Dealing with Delayed Onset Muscle Soreness (DOMS)

However great you may feel after a satisfactory workout, chances are you will also be worried about the resulting muscle soreness that is most likely to follow. The technical term for the fitness related muscle soreness is Delayed Onset Muscle Soreness (DOMS) and it usually sets in a day or two after a strenuous session at the gym. It is caused by tiny injuries in the muscle fibre and connective tissue during exercise activity. It’s just one of the ways your body is telling you not to over-do the exercise, so as to give the body time to heal itself.
DOMS is more likely to set in if you start a new fitness regime, or drastically vary your existing activity. While it cannot always be avoided, with proper care and some simple precautions, you can reduce the impact of DOMS on your body, and heal yourself better and faster than before.
Use an Ice Pack

If there is a swelling of the muscle or the joint, and the area feels warm, it is advisable to wrap a thin ice pack around the sore muscles and apply for about 15–20 minutes. Another way to reduce muscle soreness is to jump into an ice bath, or at least an icy cold shower immediately after a workout.
Get a massage

A proper sports massage will help relax tight muscles and sooth muscle pain and aches. If you are concerned that somebody touching your muscles may cause you more pain, then you can always try to gently massage the muscles yourself. This will allow you to control the pressure, and avoid unnecessary pain. You can use a foam roller or a massage stick to stretch the sore muscles yourself.
Never skip warm up and stretching

Before beginning any exercise activity, warm up the body with simple movements like spot marching, walking slowly, skipping, etc. Also never stop exercising suddenly, but always finish an exercise routine with a gentle exercise, such as walking or swimming. Muscle pain is a sign that your muscles have been stretched and are slowly getting stronger. A light,
non-resistant activity such as swimming will speed up the process of muscle strengthening, and reduce the chances of muscle soreness.
Always stay hydrated

One of the most critical things to do before, during and after your workout is to stay hydrated. This prevents cramping and decrease inflammation and muscle soreness post the workout. Water is the best choice of beverage to stay hydrated, since it doesn’t contain any calories that may replace all the calories that you just burned out in your workout.
Seeking medical help

DOMS and the resulting discomfort after a strenuous workout session is typical and nothing to be alarmed about. Normally, this pain should reduce within 36 to 72 hours. However, if severe pain persists during a workout session or your pain has not subsided within a week’s time, you may need to consult your physician for medical assistance.
How did you find our suggestions on dealing with Delayed Onset Muscle Soreness (DOMS)? Have you tried something else? Please share your thoughts with us. Email us on physiovibrations@gmail.com