DOMS – Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness (DOMS) is an ache and soreness skilled by muscle tissue quickly after an intense bodily exercise. DOMS can final a couple of days and is an indication of the physique repairing and rebuilding muscle.
What Causes DOMS?
DOMS happens when one participates in a sort of bodily train to which the physique is unaccustomed. Strenuous actions akin to weightlifting, working, and plyometrics create microscopic tears within the muscle fibers. Because the physique repairs the muscle it causes swelling, ache, and a sense of stiffness.
How Lengthy Does DOMS Final?
On common, DOMS lasts wherever from 2-5 days. Nonetheless, the size of ache can range relying on the exercise in query, the depth ranges and particular person will energy to push on by way of it.
Indicators and Signs of DOMS:
- Muscle tenderness
- Delicate swelling or irritation
- Ache or aching sensation
- Muscle stiffness
- Lack of power
How Can You Cut back DOMS
- Stretch: Throughout train and after train be sure to stretch your muscle groups. It will assist scale back the time of DOMS.
- Take a Day Off: After a tough exercise be sure to provide your self a day of relaxation to permit your muscle groups to restore themselves
- Vitamins: Consuming properly with a steadiness of vitamins and hint components will assist your muscle groups restore faster
- Hydrate: Drink loads of water, as dehydration can worsen muscle soreness
- Ice: Making use of an ice pack or chilly compress can assist scale back irritation.
DOMS could be fairly a nuisance, however with correct stretching, diet and hydration, the signs and therapeutic length could be minimized. DOMS shouldn’t be seen as an indication that one is off form, as it’s a regular symptom of intense bodily exercise and muscle restore and development.
