You must have noticed an ache and soreness in your muscles after you start a new workout regimen or training program. This soreness and pain come about because your muscle cells are working to adjust and adapt to the increased workload. This condition is called Delayed Onset Muscle Soreness or DOMS, and it is nothing to worry about.
DOMS is a natural condition of soreness, stiffness, and ache that stays around for 24 to 36 hours after a workout session. You are susceptible to DOMS, especially if you are new to the gym. While doing strenuous exercises, small tears, and abrasions in your muscle tissue occur. These micro-tears in your muscle fibre are the main reasons behind the soreness and ache associated with DOMS. That is why this kind of ache generally occurs after high-intensity training like weight training, endurance training, etc. Here are some of the most common symptoms of DOMS.
Here are some tips that can help you reduce the effects of DOMS from exercising.
One of the tried-and-tested methods of avoiding the soreness and fatigue brought on by DOMS is to stay hydrated regularly. Research shows that having water before, during, and after a heavy session at the gym can drastically reduce soreness and pain.
You experience a greater level of ache and soreness associated with DOMS if the intensity of the training program does not increase gradually. Instead of starting your workout with heavy and strenuous exercises, a step-by-step approach needs to be followed.
To avoid injuries like muscle strains and DOMS, warming up of your body and muscles before getting started and cooling down properly after exercise sessions at health clubs is essential. Light jogging, stretching, short sprints, etc. are excellent ways to warm up your body to prep from physical activity. These light physical activities are also the most effective way of cooling the body down after tough workouts. Static stretching is the best way to prevent DOMS symptoms.
If your training session at the fitness centre has left you too sore from working out, you should try out active recovery sessions instead. Research shows that low-intensity recovery sessions can help reduce DOMS.
Studies have shown that compression gym-wear can help delay the onset of DOMS-related soreness and pain by 4-5 days. Compression can also help you prevent feeling fatigued. You can also prevent the soreness and alleviate the pain with a cold water/ice compression.
If your soreness and pain are too much to bear, you should consider getting a relaxing massage at a spa or health club. If not, you can massage yourself by participating in a foam rolling session. These sessions inhibit the inflammatory proteins that cause stiffness.
Following the aforementioned tips can help reduce pain and stiffness brought on by Delayed Onset Muscle Soreness (DOMS).