What is Delayed Onset Muscle Soreness (DOMS)?

Delayed onset muscle soreness, or DOMS, is a common condition that can affect people of all ages and levels of fitness. It is characterised by pain and stiffness in the muscles 24-48 hours after exercise. While DOMS is not a serious condition, it can be uncomfortable and interfere with your daily activities.

What Causes the Soreness?

When muscles contract during exercise, the chemicals released cause microscopic tears in the muscle. This causes microscopic bleeding, which is what causes the pain and stiffness. If you are recovering from an injury, overtraining, or taking supplements, your body may be healing more slowly. Strenuous exercise can cause a buildup of lactic acid.

How can I treat it?

There are several treatments available to help relieve the symptoms of DOMS. Here are some of the most effective methods.

1. Rest. Muscles need time to heal after a workout. You should avoid exercise and anything that causes you to exert yourself during the first 48 hours after a workout.

2. Ice. If you are recovering from an injury, try icing the injured area for 20 minutes every hour to reduce inflammation and pain.

3. Compression. Wear a compression shirt or sleeve after exercising to reduce muscle swelling and soreness.

4. Elevation. Keep your legs elevated for about 15 minutes every 2 hours to help promote blood flow.

5. Gentle stretching. A good stretching routine is critical to prevent injury and help you recover.

6. Massage. Go and get a massage to help relax your muscles and reduce inflammation. A Physiotherapist or Osteopath can also help with more complex treatments that may be required.

7. Heat. For muscle pain, apply a warm compress or wrap to the painful area for 20 minutes every 2 hours.

In general, the use of heat to treat muscle soreness is considered the most effective method. The first and most obvious step to take if you experience muscle soreness is to apply heat to the affected area. A warm shower or bath can provide an initial level of pain relief.

When can I exercise again?

For most people, it is best to wait at least 48 hours before beginning a light or low-impact exercise routine. As a rule of thumb, it is generally best to avoid physical activity until you feel no pain again. Remember, the goal of muscle soreness is to heal.

How can I prevent having DOMS it in the future?

There is no surefire way to prevent DOMS, but there are a few things you can do to minimise your risk: Eat well balanced meals and stay hydrated throughout the day. Drink plenty of fluids , and solid food should be eaten that has good nutritional value. This means consuming complex carbohydrates and protein with each meal, staying well hydrated, and minimising the amount of sugary and salty foods.