If you have a problem of Muscle pain after your workout, you might want to know the reason behind it. It is because of DOMS( delayed onset muscle soreness). Here we have the explanation why it happens.
What Is Delayed Onset Muscle Soreness (DOMS)?
When we partake in physical activity, it can sometimes lead to stiffness and tenderness in our muscles. This is caused by Delayed onset muscle soreness (DOMS) and describes the muscle pain, muscle soreness or muscle stiffness that happens in a day or two after we exercise. This muscle soreness happens when you start a new exercise program, mix up your exercise routine, or dramatically increase the duration or intensity of your workouts.
For newcomers, this pain can be very sore and alarming, but DOMS is the bodies normal reaction to abnormal exertion and is part of a process that adapts the body to greater stamina and strength as the muscles rebuild. Do not be put off as your muscles will get used to the physical demands being placed on them and this pain will subside with regular activity.
Many people believe that DOMS is caused by the build up of Lactic acid, but this isn’t the case. What causes DOMS is the microscopic tearing of muscle fibers which result in pain and stiffness.
How Can I Treat DOMS?
There are no actual proven methods or simple way to treat DOMS. Various treatments can help relieve the pain and these include anti-inflammatory drugs, such as ibuprofen, lotions such as deep heat or plain old rest. Using ice packs and massages generally, do not help the problem.
DOMS doesn’t generally require the need to seek medical attention and will generally subside after 3-5 days. However, if the pain becomes too much and you struggle to move after more than five days, it is best to seek medical attention.
How Can I Prevent DOMS?
While DOMS sometimes can’t be prevented, it is always best to enter any intense exercise program gradually and build up your endurance.
Some key tips to help prevent DOMS:
1. Build up muscular strength and endurance by drinking a cup of caffeinated coffee before your session. Coffee is the secret weapon against DOMS.
2. Spend extra time making sure you stretch prior to your workout and afterwards. Going straight into intense physical activity sends a taxing shock to the muscles
3. The most important time when you need nourishment is after a workout. Make sure you have some form of protein shake or meal that provide carbohydrates and protein to make sure your muscles are replenished of nutrients.
4. Make sure you take plenty of fish oil! Fish oil is an anti-inflammatory and will help by reducing muscle pain and supporting muscle recovery
5. Combine BCAAs into your supplementation- BCAAs work by increasing protein synthesis and limiting muscle breakdown, conserving tissue during intense workouts.
6. Using a foam roller during your workout can lengthen muscles and iron out any knots
7. Alternating showers can help to increase blood flow and fuelling nutrients in your bloodstream to the muscles. Try showering after your workout with warm water and cold water for 20-30 second intervals.