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 muscle pain and stiffness that usually occurs 24 to 72 hours after intense or unaccustomed physical activity.
DOMS is caused by microscopic damage to muscle fibers during exercise or physical activity. This damage triggers an inflammatory response in the body, leading to pain and discomfort in the affected muscles. The exact mechanisms of DOMS are not fully understood, but it is believed to be a combination of factors including muscle fiber disruption, inflammation, and the production of metabolic waste products.
While DOMS cannot be completely prevented, there are a few ways to help alleviate the symptoms and promote recovery:
1. Rest and Recovery: Allow ample time for your body to recover. This may involve taking a day or two off from intense exercise or reducing the intensity of your workouts.
2. Ice or Cold Therapy: Applying ice packs or cold compresses to the affected muscles can help reduce inflammation and alleviate pain.
3. Gentle Stretching: Engaging in light stretching exercises can help improve blood flow to the muscles and promote healing. However, avoid aggressive stretching as it may exacerbate the pain.
4. Massage: Gentle massage techniques, such as effleurage or light pressure, can help stimulate blood flow, reduce muscle tension, and provide temporary relief.
5. Over-the-counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce pain and inflammation. However, it's important to follow the recommended dosage and consult a healthcare professional if you have any underlying medical conditions or concerns.
It is crucial to note that DOMS is a normal response to exercise and typically resolves within a few days. If the pain persists or is accompanied by severe swelling, weakness, or other concerning symptoms, it is advisable to consult a healthcare professional for further evaluation.