You had a fantastic workout or training session but then it feels like your body is just crushed? What’s worse is that it’s not like this when you expected it, meaning right on the training day, but the next one or even later. Is muscle soreness a common occurrence to you after an intense workout? End the frustration and learn how you can prevent or heal this.
What Is DOMS?
DOMS stands for Delayed Onset Muscle Soreness and may appear in the first day post-workout, but also after two or three days. It’s a mixture of pain and stiffness that reduces any athlete’s movement capabilities. Its triggers are intense training or a new kind of exercise. It’s something that went beyond your limits or something you had not dealt with before. The muscular tissue was deeply affected by the effort. Thus, the pain you feel later is part of the ongoing adaptive process. According to some researchers, it’s the connective tissue that may be affected. Lactic acid buildup could be another cause for the pain.
Why Do DOMS Symptoms Vary?
The onset as well as the severity of the pain may vary. This can be directly linked to the workout intensity and the duration. The level of one’s training also matters, of course, along with their age, physical condition and muscular structure. Symptoms may as well depend on whether the muscle is torn or just overworked. Some experience muscle swelling along with the tenderness. Others have fatigue and observe redness in the affected regions. The severity of symptoms could also depend on the amount of magnesium. This element is essential for proper functioning, especially for muscles. If your muscles are prone to soreness, twitching, trembling etc, it may be a sign of low magnesium in the body. Thankfully, it can be easily supplemented.
Tips to Alleviate DOMS
In some people, symptoms may even last up to 10 days. Usually you will feel fine the next day after the pain stroke, but you won’t be able to accomplish much. Be mindful of the following aspects to lessen the pain or avoid it altogether:
- Be careful when aiming to increase the intensity, duration or frequency of your training. Don’t go unprepared into training. Never skip the warmup.
- Change your training or its intensity to a lower level if soreness continues to appear.
- Make only gradual progressions.
- Medication, massage or ice packs don’t help, but physical therapy may provide some alleviation.
- Nutritional supplements are a good bet as well, especially minerals like magnesium and calcium.
In any case, the best one can do is to take some time to have a proper rest. DOMS doesn’t have to occur each time you exercise. If it does, you are clearly overdoing it.
I myself use glutamine supplement to reduce DOMS (delayed onset muscle soreness). Although studies have been shown that glutamine don’t appear to reduce DOMS, when I am on it, I feel less sore. It’s a personal choice.
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