DOMS stands for Delayed Onset Muscle Soreness and is muscle pain you can experience typically a day or two after a workout. The soreness is usually at its worst 24 to 48 hours after exercise, however, it can linger for as long as 3 to 5 days.
DOMS is the result of multiple microscopic tears in your muscle fibres caused by doing a new form of exercise your body may not be used to yet or due to the level of intensity within your workout session.
What can I do to manage DOMS pain?
Tip No.1. Don’t be afraid to take a day off from exercise. Keep moving, just in gentler ways.
Tip No.2. Alter your training schedule to work with the muscles that are not sore
Tip No.3. Massaging the affected muscles can improve circulation and alleviate soreness
Tip No.4. Staying hydrated and maintaining a balanced diet is crucial for your muscles to recover
Tip No.5. Heat (eg. warm bath, heat pack) can help relax sore muscles
Tip No.6. Ice (eg. cold packs, cold baths) reduces inflammation and pain
Tip No.7. Stretching improves flexibility and reduces muscle tension
Tip No.8. Low-impact exercise (eg. walking, swimming, cycling, yoga) increases blood flow to affected muscles
If you need help managing your DOMS or suspect that it may be more than just sore muscles, give us a call at 9997 4970 to talk to one of our trained physiotherapists or click below to book an appointment.
