If you've ever worked out intensely at the gym or ran around too much with your kids, you've probably experienced Delayed Onset Muscle Soreness (DOMS).
Many people believe that in order to grow your muscles, you need to be sore for days after your workout. However, while slight muscle soreness is inevitable, DOMS means that you should rethink your workouts or how often you work out.
Keep reading to learn more!
What Is DOMS?
Delayed Onset Muscle Soreness is caused by tiny, microscopic tears in your muscles. For your body to heal these tears, your muscles become inflamed. The area may be tender to touch and your range of motion will decrease during this time.
You will not feel the onset of DOMS until 24-48 hours after your workout. Typically, the symptoms can last for around 3-5 days. DOMS often occurs in individuals who improperly work out or who have not worked out in a while.
Now let's talk about why DOMS is in fact preventable and not necessary for muscle growth.
How to Prevent DOMS From Occurring
The best to prevent sore muscles for DOMS is by staying hydrated and properly warming up before exercise.
By staying hydrated, you are helping your body reduce pain. When you are dehydrated, your body pulls fluid from your muscles which causes body aches and pains.
Knowing how to warm up and do a proper workout cool down are great ways to prevent DOMS. By properly activating and stretching your muscles, you are giving your body time to adjust to the upcoming activities. Some people even use massage guns, such as these, to activate the muscles further.
What happens if you've been sitting on the couch all day and then go straight into running? Not only will your muscles get sore quicker, but you are also increasing your risk of injury.
By using a massage gun, you are activating certain muscle groups that you are going to utilize during exercise. While regular stretching may be helpful, it doesn't target those small muscles in your body like a massage gun can.
In fact, a massage gun can relax tight muscles and even break up scar tissue, which will minimize post-workout soreness.
How to Treat DOMS
While not all DOMS is preventable, such as having to sprint after your dog who just ran off-leash, it is treatable. By icing the location, you are decreasing the inflammation which in turn helps reduce the pain.
It is also important to rest, however, resting does not mean staying stationary all day. While it may hurt to initially move, it's important to keep moving slowly to bring circulation to your muscles.
A great way to treat DOMS is with massages, such as with percussive therapy devices. By using these devices over the injured muscle, you are providing enhanced circulation to the area and releasing the muscle to avoid tightness.
This allows you to get back to your daily life quicker and back into the gym faster.
Overview of Delayed Onset Muscle Soreness
While Delayed Onset Muscle Soreness can be annoying and even downright painful, there are plenty of ways to prevent and treat it.
If there's anything good about DOMS, it's that you can always stay one step ahead of it. Click here to learn more about the innovative ways to treat and prevent DOMS.