If you work out regularly, DOMS may be something you have come across following a workout, however many people are unsure how to prevent muscle soreness from developing.
Whether you’re confused about what DOMS is, the causes, or how to treat it, read on to find out how to prevent DOMS and reduce your chances of developing it.
What is it?
DOMS, or Delayed Onset Muscle Soreness, is often confused with regular muscle soreness. However, DOMS has a longer lasting effect. It often occurs several days following a workout, sometimes as long as 3 days afterwards.
DOMS is often seen, particularly by fitness enthusiasts, as the sign of a good workout. However, it can also be a sign that you’ve pushed yourself too far and it can be painful and restrictive for future workouts.
Causes of DOMS
DOMS was previously thought to be caused by an excessive buildup of lactic acid, however research shows it is caused by sensitivity in pain receptors, triggered by the inflammatory response to muscle damage.
Other factors that can influence your chances of developing DOMS include your fitness level, muscular and skeletal system, muscle and tendon structure, and your inflammatory response.
Treatment Options
Treatment options for DOMS range from nutritional guidance and massage to wearing compression clothing during workouts. Other treatments include foam rolling and rest after exercise.
Increasing your intake of fats, protein and carbohydrates can have a positive impact on recovery and help repair muscle damage. Whey protein may help reduce symptoms of DOMS by accelerating muscle fibre repair.
A sports massage can help relieve muscle pain and heal micro-trauma within the muscles, while improving blood circulation. Massage can also improve mobility after exercise and help rehabilitate soft tissues in muscles, tendons and ligaments.
Wearing compression clothing during exercise may help blood flow more efficiently, which can reduce fatigue and soreness.
How to Prevent DOMS
A proper warm-up before exercise can significantly reduce the chance of DOMS. Around 5 minutes of light activity allows your muscles to warm up gradually and prepare for exercise. Cooling down and stretching afterwards also helps recovery.
Alternating hot and cold water in the shower may help prevent DOMS by improving blood flow to the muscles. A warm bath can also help relax tight muscles.
Heat patches and topical treatments may help reduce soreness by relaxing muscles and reducing pain signals.
If DOMS lasts longer than 72 hours, it may be best to seek professional advice. Massage and physiotherapy can help relieve excess soreness and speed up recovery. While there is no instant cure, there are many ways to reduce the risk and severity of DOMS.
