What is delayed onset muscle Soreness (DOMS)
Delayed onset muscle soreness, or DOMS, is a common experience for many people who engage in physical activity. This muscle pain and stiffness typically occurs a day or two after performing an unfamiliar or unaccustomed physical activity. While it can be uncomfortable, DOMS is a normal response to exercise and is not harmful.
The exact cause of DOMS is not fully understood, but it is thought to be caused by small tears in the muscle fibers and inflammation. When we exercise, we put stress on our muscles and this causes microscopic tears in the muscle fibers. These tears are normal and are part of the muscle building process. In response to the tears, the body sends immune cells to the damaged area, which causes inflammation. This inflammation is what causes the pain and stiffness associated with DOMS.
While DOMS is a normal response to exercise, there are some things you can do to help reduce the discomfort. One of the most effective ways to reduce DOMS is to engage in a proper warm-up before exercising. This can include light cardio such as jogging or cycling, as well as stretching exercises.
Another way to reduce DOMS is to engage in regular exercise. When we exercise regularly, our muscles become accustomed to the stress of exercise and are less likely to experience DOMS. Additionally, regular exercise can help to increase muscle endurance and strength, which can reduce the risk of injury.
It's also important to remember that recovery is a key component of any exercise routine. After a workout, it's essential to allow your muscles time to recover by providing them with the necessary nutrients such as protein and carbohydrates. Drinking plenty of water and getting enough sleep can also help to reduce DOMS.
Overall, DOMS is a normal response to exercise and is not harmful. While it can be uncomfortable, there are things you can do to reduce the discomfort. By engaging in a proper warm-up, regular exercise, and proper recovery, you can reduce the risk of DOMS and improve your overall fitness and well-being.
