What Is DOMSUnlike other fitness terms, it is what it says on the tin. It’s muscle soreness that one experiences a short time after muscle overstrain or exercise. It’s a condition that doesn’t happen immediately but a short time after training or workout. 'Typically DOMS occurs 24-48 hours after a hard workout.' explains physiotherapist Amy Hoover. The nature of this soreness means you won’t notice a thing before a day or two .. and then bam, it’ll hit. Hence they call it ‘delayed onset’.
Underlying Cause For DOMSThere are many things that can cause DOMS. These could be:
- Returning back to a sport after a long break
- Lifting more weight than you are used to
- Trying a different tempo to your workout
- Increasing the number of reps
- Starting a new type of exercise or workout
How To Treat DOMSBesides agonizing groans, there are many proven ways to treat DOMS effectively and return to training. One of the best ways to beat DOMS is with post-workout stretching. There are other things you can do to tackle delayed onset muscle soreness. These are:
Massage TherapyThis is one of the best ways to beat DOMS. Massages play a critical role in reducing muscle soreness and inflammation. It stimulates the glucose converting cells called mitochondria and increases blood flow. One of the best ways to give yourself a massage after a workout is with a massage gun. A reputable gun massager like Vortix Melo will relieve your muscle tension. It is especially beneficial in reducing the intensity of muscle soreness after sports or workouts. These come with 6 detachable heads and you can choose the intensity to suit your needs.
Stay HydratedLack of fluid and electrolytes can contribute to DOMS. Make sure you drink plenty of fluid to stay hydrated. Your muscles are working harder than usual and need to pump more blood to fulfill the demand for extra oxygen. Since your blood is 82% water, you’ll be needing plenty of hydration. Keep a bottle of water while you’re training, and drink after completing each set.
Other things that help beat DOMS are ice therapy, foam rollers, NEAT exercise, and detoxing with a sauna blanket.
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