Big Bad D.O.M.S
Just in case you need to, have a read !
You have maybe woken this morning feeling fresh, but just maybe within the next couple of hours your Triceps, Delts & Pecs start to feel a teeny weeny bit stiff, take note.
For most DOMS will set in overnight - tonight, from Monday nights session, and you might just wake tomorrow morning (Wednesday) feeling like you've been hit by a truck !
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
Although it can be alarming for new exercisers, delayed onset muscle soreness 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 hypertrophy.
This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise. 'Delayed Soreness' is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising. The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.
What Causes Muscle Soreness After Exercise?
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you 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. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.
What Is the Best Treatment for Muscle Soreness After Exercise?
Nothing is proven 100 percent effective;
For me - I find the best form is Active Recovery, Performing easy "low-impact" aerobic exercise increasing blood flow to the muscle, and this has been linked with diminished muscle soreness.
Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
Or you could try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness, especially pro Rugby Players, a high impact sport where the body gets a hammering.
You could perform some Gentle Stretching. Although research doesn't find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
Our diets will also aid in the recovery & repair of muscle tissue, long gone are the days when Pro Footballers & Rugby players finished the game and the first thing they consumed was Pints of beer, now it's all Protein Shakes, Aminos for recovery, Chicken, Rice - good clean fuel that will instantly feed the muscle, it's essential as this is when your body is craving substance to help in refuel / repair & recover.
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