Exercise is important to our overall health and wellbeing. However, after an intense workout, we often feel soreness and discomfort in our muscles. This delayed onset muscle soreness (DOMS) can occur anywhere between 24-72 hours after exercise, leaving us feeling uncomfortable and sore. Exercise physiologist Andrew Cate explains why DOMS occurs and offers tips on how to relieve symptoms.
DOMS is experienced by everyone, regardless of exercise experience, age, or gender. It is particularly common after exercises that are unfamiliar or more intense than what the body is used to. "DOMS is a result of microscopic damage and inflammation of muscle fibers, causing discomfort and stiffness," explains Cate. "But it's important to note that DOMS is a natural part of the muscle repair and growth process, so it's not necessarily a bad thing."
The severity and duration of DOMS depend on various factors, including the intensity and duration of exercise, the type of movement, the person's fitness level and age, and recovery measures taken. However, there are steps one can take to alleviate the symptoms of DOMS.
Firstly, Cate recommends gentle exercise and stretching. "This may seem counterintuitive, but gentle exercise and stretching can help to increase blood flow to the affected muscles, reducing stiffness and discomfort." Low-impact activities such as walking, cycling, and yoga can help to improve circulation and ease soreness.
Secondly, applying heat or cold to sore areas can help to alleviate symptoms. "Using ice or a cold compress can help to reduce inflammation and swelling, while heat can help to increase blood flow and promote muscle relaxation," says Cate. "Experiment with both options to see which works best for you."
Additionally, Cate advises that rest and recovery are essential in reducing DOMS symptoms. "Make sure to take enough time between workouts to allow your muscles to recover and repair. Not getting enough rest can lead to increased discomfort and prolong the recovery process."
Along with these methods, Cate suggests incorporating foam rolling and massage into your recovery routine. "Foam rolling can help to release muscle tension and knots, while massage can help to improve blood flow and speed up recovery."
Overall, DOMS is a natural occurrence that can be managed with proper recovery and self-care measures. Not only will it promote healing and growth, but it will also allow for a better overall exercise experience.
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