DOMS (“Delayed Onset Muscle Soreness”) or by its literal translation, “Muscular Pain of Late Apparition”, describes the phenomenon of suffering or muscle pain that occurs the day or two days after training. This ailment is more common for those who just start an exercise, change the routine, incorporate new movements or exercises, or even increase the intensity or duration of the exercise.
DOMS is part of the adaptation process, which aims to increase our abilities and physical abilities, improving performance, strength and endurance. In the field of bodybuilding, it has a place to increase muscle or hypertrophy.
This type of muscle pain is not the same as that experienced during physical exercise, which is called fatigue. Similarly, it has nothing to do with acute, sudden, and intense pain as a result of a muscle injury, due to a tear or distention, and which sometimes causes swelling and bruising.
What Causes Muscle Pain After Exercise?
DOMS is due, or is thought, that is the result of microscopic breaks of muscle fibers
The amount of broken fibers (and pain) will depend on how hard and intense the exercise has been. Any movement, with which you are not familiar, will be irremediably “managed” and therefore, will cause the dreaded muscular pain.
If there is a movement that leads more “easily” to the DOMS, are the eccentric muscle contractions, movements that cause the muscle to contract strongly while lengthening.
What is the Best Treatment for DOMS?
There is not really a single remedy that allows to eliminate these muscular pains. In fact, there is some debate about the causes of DOMS. Previously, gentle stretching was recommended as a possible relief, but after a study by Australian researchers in 2007, it was found that such stretches are not effective.
So, is there nothing that can be done to reduce DOMS? Nothing is 100% effective, and although some people have found the following recommendations useful, it is better to try what best fits your recovery.
Tips for Treating Muscle Pain After Exercise
If you feel sore when you finish your training, or competition, you can try these methods to get comfort. Although not all have been meticulously researched, many athletes who put them into practice, report quite good answers:
Use the Roller Foam
It is a fairly recent technique, but increasingly used, being part of the cooling part or “cool down”. This element is a foam knee , which offers the same benefits of a conventional massage. It allows not only to give us a self-massage, and to reduce muscle tension, as well as to increase blood flow in the fascia, and circulation in the soft tissue.
This strategy has the support of research. By means of a low impact aerobic activity, blood flow is increased, and it is related to the decrease of muscle pain. After a competition or intense training, start this method, as part of your cooling.
Rest and recover
The ailments will disappear in approximately 3 or even 7 days. Patience.
Some research reports that this type of massage helps reduce inflammation and muscle swelling, speeding recovery if possible.
Cold Bath or Water Contrast
Although there is no scientific evidence, many athletes incorporate it, and respond affirmatively that pain is reduced.
Know what happens to your body in the initial moments of undertaking physical activity, and why this first phase is necessary, which is involved in the final result.