Delayed Onset of Muscle Soreness (DOMS) - Part Two

THE REHABILITATION PROCESS

The easiest option (not necessarily for a sports person) would be to rest, as the soreness will go away in 3-7 days with no special treatment. But there are something’s you can do that may reduce the soreness and speed your recovery to some effect.

Initially, you should avoid any vigorous activity that increases pain, though you may work the unaffected areas of your body. By exercising unaffected areas or by performing low-impact aerobic activities such as biking or walking at a moderate pace, blood flow can be increased to the affected muscles, which may help diminish soreness. Other measures include applying ice, gently stretching and massaging the affected muscles, which may be helpful for some people and poses little risk if done sensibly. There is some evidence that Vitamin C may decrease soreness.

Finally, you should allow the soreness, weakness, and stiffness to subside thoroughly before vigorously exercising the affected muscles again.



MINIMISING THE RISK

Certain tactics may enable you to avoid delayed soreness altogether, or at least keep it to a minimum. One step is to warm up thoroughly before activity and cool down completely afterward. This can be done by stretching the muscles that you will be using and by doing a few minutes of light, low-impact aerobic activity, such as walking or biking.

It is also important to give your muscles time to adapt to your activity. For instance, if you have been inactive and your goal is to walk 3 miles in 45 minutes, start by simply walking a mile or so, and then another quarter-to-half-mile at each workout until you can comfortably walk 3 miles. Then you can begin to increase your walking pace to achieve your goal.

These principles to avoid DOMS can apply to any activity, especially weight training. Begin with a weight that you can comfortably use to perform 3 sets of 10 repetitions for an exercise. Continue to use this weight until you can perform 3 sets of 15 repetitions. At the next workout, increase the weight to one that will allow 3 sets of 10 repetitions, and increase the repetitions to 15 as with the first weight. This process should continue until you reach the level of resistance that is appropriate for your training goals.

Even if you’re exercising regularly, any unaccustomed activity may cause delayed soreness, so, if possible, avoid making sudden major changes in the type of exercise you do or how you do it.

You can also condition the body to prevent DOMS in the future. Preventive conditioning usually includes exercises designed to improve general as well as sports specific fitness, often focusing on areas of the body that are at high risk of injury, either because of the sport, or what the individual brings to the sport (in term of fitness, joint mechanics, etc).