Dr. Neeraj Mehta (Ph.D. Human Biomechanics & Alternative Medicine)
Delayed Onset Muscle Soreness
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“DOMS is a kind of muscular pain and stiffness that occurs hours to days after a new or difficult activity.
The discomfort is worst 24–72 hours after the workout. Eccentric (lengthening) exercise is believed to be the cause because it causes microtrauma to muscle fibers. Repetition of the workout prevents muscle injury and discomfort” By Dr. Neeraj Mehta ( Director: GFFI Fitness Academy).
When muscles are asked to perform harder or in a different manner than they’re accustomed to, it’s thought that tiny damage to the muscle fibers occurs, resulting in muscular pain or stiffness. This is DOMS (Delayed Onset Muscle Soreness) and it is often misunderstood to be caused by lactic acid buildup, although lactic acid plays no role in this process. The steady increase in pain that happens between 24 and 48 hours after activity is referred to by exercise physiologists as delayed onset muscle soreness (DOMS), and it is completely natural. “DOMS is a frequent consequence of physical exercise that strains the muscle tissue beyond what it is used to,” says David O. Draper, professor and head of Brigham Young University’s graduate program in sports medicine/athletic training in Provo, Utah.
There are most common causes for DOMS:
High-intensity exercise may cause little muscle fiber fractures. Inflammation causes delayed onset muscle pain when the body is damaged.
Eccentric exercise, in particular, is a frequent cause of DOMS.
Constant tension is caused by eccentric workouts.
How to deal with muscle aches:
Even while DOMS is a natural sign that your body is becoming stronger, you can ease the discomfort. Here are some ideas:
Bathe with Epsom salts. It helps to relax muscles and improve circulation.
Exercise more to relieve DOMS! Do light aerobics, stretching, or yoga a day or two after an intense workout. Then increase the intensity.
Drink plenty of water and eat lots of fruits and vegetables to rehydrate. Choose bananas and leafy greens.
Introducing new exercises one to two weeks apart will allow your body to adapt.
Warm-up for a long time before starting a weight exercise.
Change your routine. If you work your legs one day, work your arms and core the next. This enables muscle recovery.
Supplementation: It has also been suggested that nutritional supplements may be used as a possible therapy for chronic fatigue syndrome (DOCS). It has been shown that antioxidants, such as vitamins C and E, may decrease the multiplication of free radicals, which are believed to be produced during the inflammatory response and may cause further damage to the afflicted muscle.
Some indications that your pain isn’t due to DOMS include:
Three days later, the discomfort persists.
You can’t function due to severe discomfort.
Your legs buckle under the strain.
You have swollen, red, discolored skin and severe cramps.
Excruciating pain suggests a sprain or strain.
Some useful links for the same topic:
https://www.healthline.com/health/doms#causes
https://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising#1
https://www.nhs.uk/live-well/exercise/pain-after-exercise/
https://www.health.com/fitness/delayed-onset-muscle-soreness-doms
https://www.onhealth.com/content/1/muscle_soreness
https://www.self.com/story/how-deal-post-workout-muscle-soreness-really-painful
https://www.sciencefocus.com/the-human-body/what-causes-muscle-soreness-after-exercise/
https://www.unm.edu/~lkravitz/Article%20folder/domos.html