In the fitness world, DOMS (delayed onset muscle soreness) is known by all and experienced by many. Let’s look further on what DOMS means, why it happens and how to prevent it. We’ve broken this all down for you right here.
Let’s start with what DOMS is and how it happens. Unfortunately, concept of and mechanism behind DOMS is not yet fully understood. Researchers have theorised that it occurs as a result of microtrauma of your muscles. Microtrauma is small scale damage that occurs during training. This microtrauma causes the pain receptors within the muscle’s connective tissues to become stimulated, resulting in the pain experienced during DOMS. Many people that believe that DOMS occurs as a result of lactic acid build-up however, this is not the case.
So, when does DOMS occur?
DOMS does not show up immediately after exercise, but instead 24 to 48 hours post-exercise. Once you start to feel the pain, as a result from DOMS, it can last anywhere from 24-72 hours. The severity of the pain and length at which it is experienced is dependent on the type of training and your tolerance to exercise.
It is important to make use of methods to prevent the formation of DOMS. It can significantly impact your training schedule and your motivation to exercise, especially if you are exercising after a long time. Here are 4 important tips to prevent it:
- Proper warm up and cooling down exercise. This can be a short walk, dynamic stretches, standing heel raises or side stepping.
- Stay Hydrated
- Massage your muscles with a foam roller, spiky ball or go for a massage therapy.
- Have regular rest days to allow your body to recover more effectively.
It is possible to train with DOMS, but it is best to keep the training session a bit lighter. Aim for something like a swim or a light jog which will still help with recovery. Pushing yourself too hard will result in the pain coming back and possibly being worse.
To find out if you are at a higher risk for developing DOMS based upon your genes, make the better choice and choose to do Fitwellgx™ test today!
