Delayed Onset Muscle Soreness
DOMS typically is a phenomenon of muscle pain, soreness, stiffness or swelling that is felt due to microscopic tearing of the muscle fibers within 12-48 hours after exercise or sports activities. It is caused by lactic acid buildup during exercise. However, since lactic acid disperses fairly rapidly, it subsides pretty early – say within 2-3 days.
The amount of tearing or soreness depends on how hard and how long we exercise and what type of exercise we do. Any movement we aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions after exercises on a level ground, in which a muscle successfully shortens during contraction against a load.
This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. There are conflicting observations that perpetual muscular soreness assures muscle growth as opposed to reports also of stagnation through overtraining.
This is markedly different than the acute pain of muscle strains and sprains that is felt as an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.
Normally soreness will go away in 3 to 7 days with no special treatment. If not, perform some easy low-impact aerobic exercise to increase blood flow. Gentle massaging the affected muscles may alleviate DOMS by approximately 30%. Yoga still better. Avoid vigorous exercise to allow the soreness to subside thoroughly. Contrast showers as a treatment, alternating between cold and hot water help increase circulation and ease DOMS.
TIPS FOR PREVENTION BETTER THAN CURE:
1) Warm up thoroughly before activity and cool down completely afterward.
2) Cool Down with gentle stretching after exercise.
3) Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
4) Avoid making sudden major changes in the type of exercise and the amount of time that you exercise.
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…No, Doms Is Not A Doom's Day...
Fitness Basically Is Not A Dirty Word. It's Just A Program To Characterize A Good Life, To Keep Fit To Stay In Shape
Not To Allow Muscles To Grow Soft And Weak
