What are DOMS
DOMS stands for Delayed Onset Muscle Soreness and is the muscle pain and stiffness we suffer after a significant increase in the intensity of exercise. This is usually when we start back into exercise after a period off - but it could also be caused by working a different muscle group than normal, or by an increase in activity/intensity levels on muscles we had previously worked, but without pain. It can happen a number of hours after exercise, but it is more likely to occur the next day - or even the day after. It usually goes away after 2 to 3 days.
What causes DOMS
In simple terms it's caused by your muscle fibres tearing during exercise, which causes inflammation, which then leads to pain and stiffness. It is most often caused by eccentric exercises (this is a movement which involves tensing and lengthening a muscle at the same time) - a deep squat is a good example of this. It also tends to effect our larger muscles groups - so another reason why after a tough 'leg day' we could be in absolute agony!
How to treat DOMS
- The best treatment is to avoid it in the first place - and the best way to do that is to build into exercise, or increase the intensity of your exercise slowly over a period of time. This is tough though, especially if we're just starting back
- A key for me is to keep some form of movement. It's very tough to convince yourself a walk is a good idea though when you've been unable to stand up from a sitting position all day (or sit down from a standing position) lol. But some light movement will help you and prevent you from stiffening up further and may hopefully loosen you up a bit
- Stretching and/or a massage should help too. But as always with stretching, avoid overdoing it (stretching beyond point of tension) as you may end up doing more harm than good
- Like always, plenty of rest, sleep, protein and lots of water will help with recovery. A bath is also a good idea (although some say warm, some say ice cold) - but just find what works for you
It will go away!
The important thing is not to get discouraged. When starting back it can be very demotivating to feel so sore and to think it will always be like this. IT WON'T! When it happens it's really horrible, but it happens rarely, and once it does then thankfully you won't see it (or feel it) again for some time. It might take a day or two to recover - but you will - so keep the spirits up and you'll soon be back fitter, stronger, and way way less sore than before!