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What is DOMS?

Delayed Onset Muscle Soreness, commonly known as DOMS, is a familiar experience for anyone who has engaged in strenuous physical activity, particularly when trying a new workout routine or intensifying an existing one. DOMS is characterized by muscle pain, stiffness, and tenderness that typically manifest 12 to 24 hours after exercise, with the peak intensity occurring between 24 to 72 hours post-exercise. The pain and discomfort associated with DOMS can last anywhere from 3 to 5 days. Unlike acute muscle soreness, which is the pain felt during or immediately after exercise, DOMS is a delayed response to the stress placed on muscles during physical activity.

The underlying cause of DOMS is primarily related to the microtears that occur in muscle fibers as a result of eccentric or lengthening contractions. These are movements where the muscle elongates under tension, such as when lowering weights during a bicep curl or running downhill. The microtears trigger an inflammatory response in the body, leading to the sensation of soreness and stiffness that characterizes DOMS. It is important to note that while DOMS can be uncomfortable, it is generally not a sign of serious injury but rather an indication that the muscles are adapting to new or more intense physical demands.

During periods of DOMS, it’s possible that your Overnight Heart Rate Variability (HRV) readings may remain within the normal range, even though your muscles feel sore and fatigued. HRV is a measure of the variation in time between heartbeats and is often used as an indicator of recovery status. However, because HRV reflects the activity of the autonomic nervous system, it may not fully capture the localized muscle fatigue and damage that DOMS represents. Therefore, in addition to monitoring HRV, it’s recommended to also consider your overall physical and mental state, particularly the level of muscle soreness, when assessing your recovery and readiness for subsequent training sessions.

6 Ways to Treat DOMS

While DOMS is a natural and expected response to challenging physical activity, there are several strategies you can employ to alleviate the discomfort and promote recovery. Here are six effective ways to manage and treat DOMS:

1. Consume Enough Protein, Carbs, Fluids, and Electrolytes Before & After Training

Nutrition plays a crucial role in muscle recovery and minimizing the severity of DOMS. Before and after training, it’s important to consume adequate amounts of protein and carbohydrates. Protein provides the necessary amino acids for muscle repair, while carbohydrates replenish glycogen stores depleted during exercise. In addition to macronutrients, staying hydrated is essential for optimal muscle function. Drinking enough fluids and replenishing electrolytes helps to prevent dehydration, which can exacerbate muscle soreness. Incorporating these nutritional strategies into your pre- and post-workout routine can significantly aid in reducing the impact of DOMS.

2. Get Massages

Massages are a popular method for alleviating the symptoms of DOMS. A massage can help to increase blood flow to the affected muscles, which aids in the removal of metabolic waste products and delivers oxygen and nutrients that promote healing. Additionally, massages can help to reduce muscle tension and stiffness, making it easier to move and reducing discomfort. Whether you opt for a professional massage or use self-massage techniques with tools like foam rollers or massage balls, this approach can be an effective way to manage DOMS.

3. Wear Compression Garments

Compression garments, such as socks, sleeves, or leggings, are designed to apply consistent pressure to the muscles, which can help to reduce the severity of DOMS. The pressure from compression garments helps to increase circulation and decrease the buildup of fluid in the muscles, which can reduce inflammation and pain. Wearing compression garments during and after exercise may also help to prevent excessive muscle damage and speed up recovery.

4. Utilize Active Recovery

Active recovery involves engaging in low-intensity activities, such as walking, swimming, or yoga, on days when you are experiencing DOMS. These activities help to increase blood flow to the sore muscles without placing additional strain on them. Active recovery can also help to maintain mobility and flexibility, preventing stiffness from setting in. The gentle movement helps to flush out waste products from the muscles, reducing soreness and promoting faster recovery.

5. Use NSAIDs When Appropriate

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, can be effective in reducing the pain and inflammation associated with DOMS. However, it’s important to use NSAIDs judiciously and only when necessary, as overuse can lead to side effects such as gastrointestinal issues or impaired muscle healing. Consult with a healthcare professional before using NSAIDs to manage DOMS, especially if you have any underlying health conditions or are taking other medications.

6. Foam Roll Your DOMS Away

Foam rolling, also known as self-myofascial release, is a technique that involves using a foam roller to apply pressure to the muscles and surrounding fascia. Foam rolling can help to break up adhesions and knots in the muscles, increase blood flow, and reduce muscle tension. By incorporating foam rolling into your post-workout routine, you can help to alleviate the symptoms of DOMS and promote faster recovery. Start with gentle pressure and gradually increase as your muscles become more accustomed to the sensation.

Conclusion

DOMS is a common and often unavoidable part of the exercise experience, particularly when pushing your body to new limits. While it can be uncomfortable, understanding the causes of DOMS and implementing effective recovery strategies can help to minimize its impact and keep you on track with your fitness goals. By paying attention to your nutrition, incorporating recovery techniques such as massages and foam rolling, and using tools like compression garments and NSAIDs when appropriate, you can manage DOMS and continue to progress in your training.