DOMS or delayed onset muscle soreness is the term given to sore stiff muscles following unaccustomed strenuous exercise. DOMS usually begins 24 hours after exercise and can linger for anywhere between 2-4 days.
When we talk of DOMS we’re not talking the heavy feeling in your legs when you cross the line of your first marathon, more so the pain you get the next morning when you descend the stairs for your morning coffee and your quads shake like crazy!
I personally love the feeling of DOMS… Sometimes.. It’s a sign that I’ve actually worked hard in the gym for once in my life!!
Everyone is susceptible to DOMS so don’t think if you train 7 days a week that you’ll avoid it, if you change up your exercise regime DOMS might come looking for you. When we exercise we program our muscles to deal with certain stresses and certain loads. Notice when you do your first session of squats / lunges your quads burn for days but after the 3rd or 4th time you do a similar session there is minimal post exercise soreness. This is all due to the ability of our muscles to adapt.
DOMS is thought to be the result of micro tearing of the muscle fibres; the amount of soreness will depends on what exercise you performed and for how long. Eccentric movements (where you’re loading the muscle as its lengthening) i.e. going down stairs or down hills; all seem to result in greater soreness.
The prevention or treatment of DOMS has been a much debated topic for several years, purely because no single treatment has been found to be 100% effective.
Some simple tips include:
Warm down and stretch properly: active recovery is best, it may be the last thing you feel like but a slow jog warm down with gentle stretching can help reduce post exercise soreness.
Ice baths: not really the weather for it but a lot of elite athletes swear by this method. (hot/cold shower may be more tolerable in winter months!)
Sports massage has been shown to have some effect
Rest: if you have just completed your first half marathon no need to engage in a strenuous training run the next day, your muscles need time to recover so take a few days off. However if your desperate to get out and about walking is a good way to get your legs moving!
Try taking Magnesium; The Great Muscle Relaxer (consult your health practitioner for more information)
Don’t be afraid of DOMS it’s often a sign that you have worked hard and pushed your body to its limits!
via- http://yoursportsphysioblog.com/2012/05/31/why-post-exercise-soreness-is-a-good-thing-sometimes/
When we talk of DOMS we’re not talking the heavy feeling in your legs when you cross the line of your first marathon, more so the pain you get the next morning when you descend the stairs for your morning coffee and your quads shake like crazy!
I personally love the feeling of DOMS… Sometimes.. It’s a sign that I’ve actually worked hard in the gym for once in my life!!
Everyone is susceptible to DOMS so don’t think if you train 7 days a week that you’ll avoid it, if you change up your exercise regime DOMS might come looking for you. When we exercise we program our muscles to deal with certain stresses and certain loads. Notice when you do your first session of squats / lunges your quads burn for days but after the 3rd or 4th time you do a similar session there is minimal post exercise soreness. This is all due to the ability of our muscles to adapt.
DOMS is thought to be the result of micro tearing of the muscle fibres; the amount of soreness will depends on what exercise you performed and for how long. Eccentric movements (where you’re loading the muscle as its lengthening) i.e. going down stairs or down hills; all seem to result in greater soreness.
The prevention or treatment of DOMS has been a much debated topic for several years, purely because no single treatment has been found to be 100% effective.
Some simple tips include:
Warm down and stretch properly: active recovery is best, it may be the last thing you feel like but a slow jog warm down with gentle stretching can help reduce post exercise soreness.
Ice baths: not really the weather for it but a lot of elite athletes swear by this method. (hot/cold shower may be more tolerable in winter months!)
Sports massage has been shown to have some effect
Rest: if you have just completed your first half marathon no need to engage in a strenuous training run the next day, your muscles need time to recover so take a few days off. However if your desperate to get out and about walking is a good way to get your legs moving!
Try taking Magnesium; The Great Muscle Relaxer (consult your health practitioner for more information)
Don’t be afraid of DOMS it’s often a sign that you have worked hard and pushed your body to its limits!
via- http://yoursportsphysioblog.com/2012/05/31/why-post-exercise-soreness-is-a-good-thing-sometimes/
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