We’re often told to get as much exercise as possible, but this doesn’t mean that there aren’t side effects.
One of the most common ailments associated with strenuous exercise DOMS, also known as delayed onset muscle soreness.
The pain experienced after exercise can be attributed to the small-scale damage incurred to the muscle fibres.
Although some may not suffer too much, there can be an instance where the suffering of DOMS could be mistaken for muscle strain.
The pain can start to materialise 24 hours after exercise, although sometimes it can take as long as 72 hours.
How Long Does Delayed Onset Muscle Soreness Last?
How long DOMS is experienced can depend on the intensity of the workout, but many suffer from DOMs for at least 24 hours, and sometimes as much as 72 hours.
Is Delayed Onset Muscle Soreness a Good Thing?
Although DOMS is something that is experienced by a majority of those that exercise, this doesn’t always mean that the presence of pain is a good thing.
For example, if you’re in pain during a workout and assume that pain is a signal for good, then you could cause irreparable damage that far beyond DOMS.
Pain is the body’s way of informing us it is under stress, and while some exercise does mean the body has to work in new ways, it shouldn’t be at the cost of your health.
There can be instances when DOMS goes beyond the 72-hour window, but anything the exceeds five days should be referred to a professional.
Dealing with Delayed Onset Muscle Soreness
The majority of DOMS will ease over the following days following exercise, but there are still steps that can be taken to ensure that the pain is easier to contend with.
One of the most common ways of ensuring the onset of DOMS is manageable is by ensuring you warm up and warm down before each exercise session respectively.
If you partake in exercise on a regular basis and find that DOMS is a common onset, then you may want to consider the use of compression workout clothing.
Hot baths are another ideal way of easing the discomfort of DOMS, and there are even creams that can be purchased that also aid with recovery.
Other Methods of Dealing with Delayed Onset Muscle Soreness
As well as the, there will be those that suffer from DOMS that will like to make use of massage.
In some instances, they may choose to use a professional physiotherapist, whereas others may prefer to carry out their own massage regime.
Can You Exercise with Delayed Onset Muscle Soreness?
A common concern among those trying to maintain a regular exercise routine will be as to whether they can continue exercising when experiencing DOMS.
Many find that exercising the day after can actually help alleviate DOMS, but again it’s important not to overdo it
Those that suffer from extreme discomfort when exercising should stop and rest, otherwise there could be the potential for long-term damage.
Can My Diet Affect Delayed Onset Muscle Soreness?
Everyone will find a way that works for them when it comes to dealing with DOMS, but many have found benefit in altering their diet.
Eating food such as steak, spinach, sweet potatoes and red peppers are all great ingredients when it comes to muscle repair.
This can be attributed to the vitamins and nutrients found in these food types that help propel the healing of DOMS.
Is it Normal to Gain Weight When Suffering from Delayed Onset Muscle Soreness?
How DOMS affects people can depend on several different factors, including any pre-existing conditions.
In some instances, some can respond to DOMS in a way that can cause some inflammation. This is because the healing response can induce water retention.
Overall: Should I Worry About DOMS?
If you partake in regular exercise, then the onset of DOMS can be something that occurs regularly.
If you’re managing DOMS in the right ways, there should be very little reason as to why DOMS has an impact in the long term.
However, it’s important that those who partake in regular exercise and paying attention to the signals the body is giving us in relation to the body’s condition.
It’s also important to ensure that we’re not mistaking serious injuries for DOMS, as continuing to exercise could have the potential to cause serious consequences in the future.
If there is any doubt in relation, not the pain being experienced, then it’s important to ensure that medical advice is sought in the first instance.