What to do about DMOS (Delayed Onset Muscle Soreness)
What causes it?
Intense training can cause micro damage to muscles which leads to lactic acid and inflammation being release within the muscle – this causes the pain and stiffness we feel after exercise. Typically DOMS comes on the day after exercise and can last up to 3 days. If your soreness lasts longer than this, you may have damaged the muscle and you should chat to your Physio.
What to do
· Light exercises like walking and swimming help to loosen the muscles and improve circulation – keep it low intensity and gentle. the goal is to boost circulation.
· Ice bathing is what the pro athletes do. Fill up your tub with cold water and a couple of bags of ice.
· Foam rolling (see related blog post)
· Massage: a full body relaxation massage to improve circulation is best
· Gentle stretching: don’t over stretch or bounce, and hold your stretches for about 20 seconds.
· Drink a lot of water (at least 33ml/kg of body weight daily)
· Drink protein shakes after heavy weights sessions to help prevent muscle breakdown and soreness.
How to avoid it
It is best to wean into exercise slowly to prevent excessive muscle soreness, anymore than 2 days and you have overdone it.
If your pain persists for more than one week see your Physiotherapist as it is more than just muscle soreness – you may have injured the muscles, joints or ligaments.