Exercising through Soreness: Advice, Advantages, and Dangers
Delayed Onset Muscle Soreness, commonly known as DOMS, is a common experience for many individuals engaging in physical exercise, particularly those performing activities that involve eccentric movements, such as lengthening under tension. This muscle soreness typically occurs 12 to 24 hours after exercise and can last up to 5 to 7 days.
The primary cause of DOMS is microscopic damage to muscle fibres during physical exercise. This damage triggers an inflammatory response, leading to swelling, tenderness, and muscle weakness. Understanding the causes of DOMS can help individuals take preventative measures and manage its symptoms effectively.
Symptoms of DOMS are not limited to muscle soreness. Common symptoms include muscle weakness, swelling, stiffness, and tenderness. These symptoms can make everyday activities challenging, but they are a natural part of the body's healing process as it adapts to the exercise.
Preventing and alleviating DOMS is possible with a combination of proactive strategies and smart recovery techniques. One of the most effective prevention strategies is gradually increasing exercise intensity to reduce the risk of severe DOMS. Proper warm-ups and cool-downs can also help minimise muscle strain, while adequate nutrition, including protein, can support muscle recovery and repair.
For those experiencing DOMS symptoms, several techniques can help alleviate them. Stretching and foam rolling can help reduce muscle tension and promote recovery, while allowing time for rest or reducing exercise intensity can help alleviate symptoms. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) and acetaminophen may help reduce pain, but long-term use is not recommended. Hydrotherapy and temperature contrasts, using hot and cold water therapy, can aid in recovery, and active recovery, engaging in low-intensity exercise, can help promote blood flow and aid in healing.
In conclusion, Delayed Onset Muscle Soreness (DOMS) is a common experience for many individuals engaging in physical exercise. Understanding the causes, symptoms, and effective prevention and alleviation strategies can help minimise downtime and support long-term fitness goals. It is essential to know the difference between natural muscle soreness and muscular injury, and if a person suspects they have sustained an injury, they should stop exercising immediately.
The acronym NSCLS, Delayed Onset Muscle Soreness, occurs after engaging in physical activities, especially those with eccentric movements. It can cause swelling, tenderness, and muscle weakness, which might impact your health-and-wellness routine. Proactive strategies to prevent DOMS include graduated exercise intensity, proper warm-ups and cool-downs, and good nutrition, including protein supplements. Alleviating DOMS can be achieved through stretching, foam rolling, rest, reduced exercise intensity, or hydrotherapy. However, before seeking therapies-and-treatments or using medications like NSAIDs and acetaminophen, ensure you understand the distinction between muscle soreness and muscular injury.
