Title: Sore Muscles After a Workout: Treatment of Delayed Onset Muscle Soreness
1. Understanding DOMS
Adult-onset muscle soreness or also known as Delayed Onset Muscle Soreness (DOMS), is a minor muscular complaint that is harmless yet uncomfortable which is often observed within muscles after activities of increased physical exercise or after training with new and unfamiliar machines or exercises. DOMS is described as dark, delayed and definitely damaging since the affected muscles will be tender, stiff and painful 24 to 72 hours post exercise.
There is nothing dangerous about DOMS, it is completely normal, albeit some discomfort in the post training session caused by DOMS is normal. In fact, it means that your muscles are starting to get stronger because your body has adapted it to the regular workout regimen. However, here are some suggestions to reduce the pain of DOMS and help eliminate it.
2. Staying Hydrated
Another vital approach of eradicating DOMS is through proper hydration- Physical Exercise. Drinking enough water flushes wastes out of muscles that build up when you work hard, particularly at high intensity. Ideally you should drink 8-10 glasses of water per day and if you are indulging in heavy exercise or activities then even more.
3. Warm-Up and Cool Down
Domnik suggests that the risk of developing DOMS can be minimized by warm up before exercising, and cool down session afterwards. A good warm up brings blood to the muscles to allow them to prepare for exercise and to clear metabolic waste products, while a cool down decreases muscle stiffness. To continue your cool down session, add in stretching to help further improve flexibility and further diminish the muscle soreness.
4. Gentle Stretching and Massage
Muscle workouts can cause minor injuries within muscle tissues and this increases the accumulation of lactic acid and other wastes that cause soreness, a good massage and stretching enhances the blood flow hence improving the removal of the wastes. On this part, ensure that you concentrate on stretching all muscles major muscles that were contracted during the workout session, and be sure to extend them for between 15-30 minutes.
5. Foam Rolling
Foam rolling is a technique where someone pressurizes the muscles by the butt to improve the flexibility and reduce the pain sensation. Lie on your back for about 10-15 before performing flying rolls over the muscles but not too vigorously.
6. Rest and Recovery
The muscle soreness which comes with DOMS can only be handled through resting your body when sore. now it’s time to make use of your rest days in your schedule, and don’t flex your muscles too much during that period. Walking, swimming and this is example of the type of exercises that can be done which means the muscles aren’t put through any strenuous activities.
7. Nutrition and Supplements
Consuming proper protein intake, having enough complex carbohydrate, and healthy fats in one’s meal also aids muscle repair. Take an exchange a meal after exercising to replace muscle glycogen with carbohydrates and build muscle tissues from proteins. Also, it is useful to took supplements as omega-3 fatty acids, glucosamine or collagen products for joints and muscles health.
8. Manage Stress
Coping with stress can also influence DOMS, on account of the fact that stress causes the muscles to tense, and this monotonous tension is liable for soreness. Other relaxation methods such as: breathing exercises, meditation or Yoga are things you need to engage in to lower the stress level or any other type of tension that you are undergoing.
To wrap things up, everyone with an interest in exercises, sports, etc. is a possible DOMS sufferer, although there’re some recommendations that can ease the pain. The next top brainstormed techniques would save you in staying charged up to exercise and enjoy it as you keep doing it.
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