In this short blog post we will talk a bit about DOMS and the causes behind it. We will also discuss how to reduce the pain that severe DOMS can cause and also outline simple steps so that you can put in place your own treatment for DOMS.
What is DOMS?
DOMS is short for delayed onset of muscle soreness. This represents the pain felt in the muscles after physical activity. This muscle soreness is associated with a build up of lactic acid and fatigue of the muscles. It is nothing to worry about though!
What Causes DOMS?
DOMS is usually caused by exercise you are not used to. For example, if you have been away from the gym for a long time and try to shift as much weight as possible. You will be in pain! The DOMS is brought on by the fatigue and build of lactic acid in the muscles. As well as this, eccentric exercise related movements have been thought to be linked to DOMS.
How Can I Reduce The Pain From Severe DOMS?
There are a few things that you can do to try and reduce the pain that you are suffering with from DOMS. The first is more preventative. Instead of suddenly increasing your workload in the gym or with your physical activity levels, look to steadily increase this over time. It can be hard to not overdo it when training, therefore, if you are suffering, look to do an active recovery. This could be anything from a low intensity bike, a swim or a brisk walk. Getting yourself moving can be great to reduce the pain.
Is it bad for me?
DOMS isn’t necessarily bad for us. However, when we have the muscle soreness, we can quite often take a prolonged break from exercise until we are pain free. So in this sense, it can be a hinderance to performance and physical adaptations. Usually, DOMS just shows that you have taken part in some physical activity that will lead to positive changes in the body.
The key point to remember is that with any sort of physical activity you will place your body under an increased amount of stress. Therefore, if you are suffering with muscle soreness following exercise don’t worry, it shows the body is starting to physically adapt.
Whats A Good Treatment For Delayed Onset of Muscle Soreness?
Everyone will react different to treatment for DOMS, as it is varies how we all suffer. However, below is a list of potential treatment ideas to ease the severe pain felt with DOMS. You can prevent DOMS by building up your load through your training program and having a varied programme.
- Active Recovery
- Mobility Sessions