what is DOMS? what causes it and how should it be treated
DOMS stands for Delayed Onset Muscle Soreness. It is a common condition characterized by pain, stiffness, and muscle tenderness that typically occurs 24 to 48 hours after intense or unaccustomed exercise. DOMS is caused by microscopic damage to muscle fibers during exercise, particularly when performing eccentric muscle contractions (the lengthening phase of a muscle). This type of muscle damage leads to an inflammatory response in the body and triggers the sensation of soreness.
DOMS can be treated with various methods to alleviate symptoms and promote recovery:
1. Rest: Allow your body sufficient time to recover and heal. Avoid engaging in vigorous or intense exercise until the pain subsides.
2. Ice: Apply ice to the affected areas for about 15-20 minutes at a time to reduce inflammation and provide pain relief.
3. Heat: Use heat therapy, such as a warm bath or heating pad, to relax the muscles and increase blood circulation, promoting healing.
4. Gentle Stretching: Perform gentle stretching exercises to improve flexibility and reduce muscle tightness.
5. Massage: Receive a therapeutic massage to promote blood flow, reduce muscle tension, and alleviate DOMS symptoms.
6. NSAIDs: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help relieve pain and reduce inflammation. However, these should be used cautiously and only for short-term relief.
7. Gradual Increase in Exercise: Gradually increase exercise intensity and volume over time to allow your muscles to adapt and minimize the occurrence of DOMS.
It's important to note that while these treatments can help alleviate symptoms, DOMS itself is a normal response to exercise and will typically resolve within a few days.