May 2019 – Delayed Onset Muscle Soreness (DOMS)

By Monica Nguyen

Delayed onset muscle soreness (DOMS) is muscle tenderness and stiffness that usually starts 12-24 hours after the activity. Most of the stiffness/discomfort usually occurs 24 hours after and can even last for 3 to 5 days after the activity that caused it.
It is thought to be related to microscopic tears in the muscle fibres, which result from exercise that stresses the muscle tissue beyond what it is used to.
DOMS can result from taking part in a new physical activity or training harder than usual. The good news is that the next time you do that activity you are likely to experience less soreness and recover more quickly. Most cases of DOMS gradually subside and have no lasting effects.

While there is no way to cure the condition immediately, here are some treatments you can do to relieve soreness and accelerate recovery:

• Applying ice to the area to decrease inflammation.
• Resting the muscles so they have time to heal before attempting the same routine again.
• Active recovery: doing an easy, low-impact aerobic exercise such as walking to increase blood flow to the muscles.
• Massage.
• Stretching the muscles.

However, if the following applies to you then it is best to seek the advice of your physiotherapist or Exercise Physiologist:
 the pain is still present and not resolving more than 48 hours post-exercise.
 the pain came on during the exercise (not the day after) and was more sudden in onset.
 the pain is located in and around the joints and not just limited to muscles.
 there is swelling and discomfort in and around the joints.

For more info re DOMs, give Motion Health a call on 03 9825 2697 or have a chat with one of our practitioners next time you are in the Studio.