What is DOMS? What causes it and how should it be treated?
DOMS stands for Delayed Onset Muscle Soreness. It is the pain and stiffness felt in muscles several hours to days after strenuous or unaccustomed exercise.
DOMS is primarily caused by microscopic damage to muscle fibers. It occurs when the muscles are subjected to excessive eccentric contractions or lengthening under load, such as during downhill running or heavy weightlifting. This exercise-induced muscle damage leads to inflammation, fluid retention, and the release of chemicals that stimulate pain receptors.
There is no specific treatment for DOMS, but several strategies can help alleviate the symptoms and promote recovery:
1. Rest and Recovery: Allow the affected muscles time to repair and recover by taking a break from intense exercise.
2. Gentle Stretching: Perform mild stretching exercises to improve blood flow, reduce stiffness, and increase range of motion.
3. Massage: Gentle massage of the affected muscles can help improve blood flow and alleviate soreness.
4. Ice or Cold Therapy: Applying ice packs or cold compresses can help reduce inflammation and numb the pain.
5. Heat Therapy: Applying heat to the affected areas can increase blood flow, relax muscles, and alleviate pain.
6. Over-the-counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or acetaminophen can help manage pain and reduce inflammation.
7. Gradual Return to Exercise: Once the soreness subsides, gradually increase exercise intensity and duration to allow the muscles to adapt and recover.
It's important to note that DOMS is a normal part of the muscle adaptation process and usually resolves on its own within a few days. However, if the pain is severe, persistent, or accompanied by other symptoms, it is advisable to consult a healthcare professional.