DOMS

For those of you unfamiliar with this term, you may be asking, 'what is DOMS?'  DOMS is Delayed Onset Muscle Soreness.  It usually occurs the day after exercise, especially those beginning an exercise program or those who change their exercise routine (which should be done about every 4-6 weeks).  Subsequent training sessions are less likely to result in delayed onset muscle soreness.

DOMS is a result of muscle tissue breakdown during exercise.  Although there are other theories (lactic acid accumulation or an inflammatory response of the body), the acute structural damage of muscle tissue is most likely.  When we exercise, our muscles tissues are broken down.  Once that occurs, DOMS will set in and last about 24-48 hours after exercise, depending on duration and intensity of the exercise(s) performed.

In the past, I have made the mistake of doing too much, too soon and paid the price.  I lifted very heavy and ended up being sore for 5 days after the completion of my exercise routine.  It was so painful, I had a hard time walking and couldn't exercise for almost a week after that.  Don't make that mistake!  Start slow and gradually increase weight/intensity every 2 or 3 weeks.

What are some ways you can help treat DOMS?  While the only thing that really help with DOMS is recovery and not working the muscle group that is repairing for at least 48 hours, I would suggest using a foam roller to cool down after exercising.  Massage therapy can also help with the discomfort and swelling of DOMS.  Cryotherapy (ice packs and or ice bath) or homeopathy.