Prevention of overcoming the Delayed onset muscle soreness, (DOMS)
Onset muscle soreness, also known as delayed onset muscle soreness (DOMS), is a common condition that affects people who engage in physical activities that their muscles are not accustomed to. DOMS usually occurs after a day or two of engaging in activities such as weightlifting, running, or any other activity that causes muscle strain.
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Causes of Onset Muscle Soreness
DOMS occurs when the muscle is subjected to an unusual or increased amount of strain, which leads to microscopic damage to the muscle fibers. This damage triggers an inflammatory response, which causes pain, stiffness, and soreness. The amount of soreness is usually determined by the amount of strain placed on the muscle, and how long the muscle is exposed to the strain.
Symptoms of Onset Muscle Soreness
The symptoms of DOMS usually appear within 24 to 48 hours after the physical activity and may last for up to a week. The following are the most common symptoms of DOMS:
- Muscle soreness or stiffness
- Pain when moving the affected muscle
- Swelling in the affected muscle
- Reduced range of motion in the affected muscle
- Weakness in the affected muscle
What can relieve symptoms of DOMS?
Several strategies can help relieve the symptoms of DOMS, such as:
Resting the affected muscle is one of the most important strategies for managing DOMS. This allows the muscle to recover and repair itself.
Applying ice to the affected muscle can help reduce inflammation and relieve pain. Ice should be applied for no more than 20 minutes at a time.
Massage can help improve blood flow to the affected muscle, which can help reduce inflammation and promote healing.
Stretching the affected muscle can help alleviate soreness and stiffness. However, it is important to avoid stretching the muscle too aggressively, as this can cause further damage.
Prevention of Onset Muscle Soreness
You can take several steps to prevent or minimize the effects of DOMS.
First and foremost, it’s important to warm up properly before exercising. This can include light cardio, dynamic stretching, and foam rolling. By increasing blood flow to the muscles and preparing them for the workout ahead, you can help prevent muscle soreness.
Another key factor in preventing DOMS is to gradually increase the intensity and duration of your workouts. If you push yourself too hard too quickly, you’re more likely to experience soreness and fatigue. Instead, start with lighter weights and shorter workouts, and gradually increase over time.
Proper nutrition can also play a role in preventing DOMS. Make sure you’re consuming enough protein to support muscle recovery and growth, as well as plenty of water to stay hydrated.
Finally, consider incorporating active recovery techniques into your routine, such as yoga, foam rolling, or light cardio on rest days. This can help improve circulation and reduce muscle tension, leading to less soreness overall.
Briefly about DOMS prevention strategies:
- Warming up before engaging in physical activities
- Cooling down after engaging in physical activities
- Using proper form and technique when engaging in physical activities
- Drinking plenty of water to stay hydrated during physical activities
- Eating a balanced diet provides the body with the nutrients it needs to repair and recover from physical activities.
Foam Rolling for Prevention of DOMS
One way to Prevention of DOMS is through foam rolling. In this blog, we will explore the benefits of foam rolling for the prevention of onset muscle soreness.
What is Foam Rolling?
Foam rolling is a form of self-myofascial release that involves using a foam roller to apply pressure to specific areas of the body. This pressure helps to release tension in the muscles and fascia, which can ease soreness and improve mobility.
How Does Foam Rolling Prevent Muscle Soreness?
Foam rolling can help prevent muscle soreness in several ways. Firstly, it can improve blood flow to the muscles, which can help to reduce the buildup of lactic acid. Foam rolling can also help to break up any adhesions or knots in the muscles, which can contribute to soreness and discomfort.
Additionally, foam rolling can help to improve the range of motion and flexibility. By releasing tension in the muscles and fascia, foam rolling can help to improve mobility and reduce the risk of injury during physical activity.
When Should You Foam Roll? (Evidence-Based)
Active recovery in DOMS during or after training
Active recovery is a technique used to alleviate DOMS symptoms and improve recovery time. It involves low-intensity exercises, such as walking or light cycling, that promote blood flow to the muscles, which helps to reduce inflammation and promote healing. Active recovery can also help to flush out waste products, such as lactic acid, that can accumulate in the muscles during exercise.
Studies have shown that active recovery can be an effective way to reduce DOMS symptoms and improve recovery time. One study found that active recovery was more effective than passive recovery (resting) in reducing muscle soreness and improving muscle function.
Incorporating active recovery into your workout routine can be as simple as taking a 10-15 minute walk or doing some light stretching after a workout. It can also be helpful to include active recovery days into your training schedule, where you focus on low-intensity exercises to help your muscles recover.
Active recovery is a valuable tool for athletes and gym-goers looking to reduce DOMS symptoms and improve recovery time. By incorporating low-intensity exercises into your workout routine, you can help promote blood flow to the muscles and reduce inflammation, leading to faster recovery and better performance.
Static stretching after workout
If you’re looking to prevent the onset of muscle soreness after a workout, static stretching may be just what you need. Static stretching involves holding a stretch in a specific position for some time, usually around 30 seconds.
By stretching your muscles after a workout, you can help to increase blood flow and reduce the buildup of lactic acid, which can contribute to muscle soreness. Additionally, static stretching can help to improve flexibility and range of motion, making it easier to perform exercises correctly and with less risk of injury.
To get the most out of your post-workout stretching routine, make sure to hold each stretch for at least 30 seconds and focus on the major muscle groups that you worked on during your workout. This might include stretches for your legs, back, chest, and arms.
Choosing the right load during strength training
Delayed onset muscle soreness (DOMS) can be prevented or minimized by selecting the right load during strength training. Here’s how to do it:
- Determine your 1-rep max: This is the maximum amount of weight you can lift for one repetition. It’s important to know this number because it will help you determine the right load for your training.
- Choose the right load: For DOMS prevention, it’s recommended to lift weights at 70-85% of your 1-rep max. This ensures that you’re lifting enough weight to stimulate muscle growth and strength gains, but not so much that you cause excessive muscle damage.
- Increase weight gradually: It’s important to gradually increase the weight you’re lifting over time. This allows your muscles to adapt and get stronger without causing excessive muscle damage or soreness.
- Use proper form: Using proper form during strength training is essential for preventing DOMS. Poor form can cause unnecessary stress on your muscles and lead to injury or soreness.
- Incorporate rest days: Rest days are important for allowing your muscles to recover and rebuild after strength training. Make sure you’re giving your muscles enough time to rest and recover before your next workout.
By following these tips, you can help to prevent and overcome DOMS, allowing you to continue exercising without discomfort or pain.