Anyone who exercises regularly has likely experienced delayed onset muscle soreness, or DOMS — the achy tenderness that typically appears a day or two after intense physical activity. While the exact cause of DOMS is still being researched, it is generally believed to be a result of microscopic muscle tears that occur during strenuous exercise.

What Causes DOMS?

The primary cause of DOMS is thought to be the mechanical strain placed on muscles during activities that involve eccentric muscle contractions, such as running downhill or lowering weights. This stress on the muscles leads to microdamage, which then moves into the inflammation phase causing the achy muscles.

How to Alleviate Symptoms

There are several methods to help alleviate the discomfort associated with DOMS. Resting, applying ice packs, and using over-the-counter pain relief can be effective. Engaging in light activity and stretching can also promote recovery. Additionally, some people find relief using topical treatments to soothe sore joints and muscles. Exploring options like a Fisiocrem joint application can provide targeted relief, allowing you to return to your fitness routine with reduced soreness.

Preventing DOMS

To prevent DOMS, it’s crucial to gradually increase the intensity of your workouts. Incorporate a proper warm-up and cool-down routine to prepare your muscles adequately. Consistent training and a balanced diet can also help improve muscle resilience over time.

Conclusion

While DOMS is a common part of physical exercise, understanding its causes and how to manage symptoms can enhance your training experience and comfort. With adequate prevention strategies and treatments, you can maintain your exercise regimen without the hindrance of prolonged muscle soreness.