What is Delayed Onset Muscle Soreness (DOMS) ?
Delayed Onset Muscle Soreness or (DOMS) usually set in 24 hours after a workout session. It is caused by micro tears in the muscle fibers. as the body repairs itself, the soreness will usually go away after a few days.
However, experiencing DOMS is not an indication of a good workout, it usually occurs when a person is engaged in a new workout routine or increased intensity, as the muscles will grow stronger and eventually be accustomed to the routine, the effects of DOMS will taper off.
Ways to manage Muscle Soreness
1. Warmup / Cooldown & Stretches
Pre and post stretching routines ensures ample blood circulation and warming / cooling down of muscles.
2. Incremental Intensity
Access your fitness level, start slow, be patient and work your way up.
Drink up and prevent dehydration. It also ensures nutrients are efficiently circulated around the body for restoration.
4. Alternate Hot Cold Bath & Warming Muscle Cream
Alternate between warm and cold shower for 2 minutes intervals over the sore area to encourage blood circulation.
5. Eat Well and Sleep Well
< 6 hours of sleep & consume high protein / carbohydrate foods.
Try water melons and cherries which have nutrients that are said to boost the recovery process!
6. Active Rest
Engage in lower intensity workouts such as brisk walking so as to prevent stiffness in the muscles and encourage overall blood circulation which will help in the recovery process.
Difference between injury and muscle soreness
Always remember that DOMS usually set in hours after a workout and come in a form of aching soreness. If you experience sharp pain or sensations that do not feel right during or right after the activity, there might be a chance that an injury, such as a sprain, has occurred. If in doubt, always seek a medical professional to look into the issue.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)