Post-exercise muscular discomfort and stiffness, sometimes known as “muscle fever,” is a symptom of delayed onset muscle soreness (DOMS). The inflammation and microtears in the muscular tissue are likely the cause of this. Treatment options include massage, hot packs, and pain medication.
DOMS is a kind of muscular discomfort that often peaks a day or two after intense exercise. It usually goes away after 4 days to a week. DOMS is universal and is not limited to fitness levels. DOMS may be caused by any kind of physically demanding/intensive exercise, including weightlifting and high intensity training. However, the onset of DOMS may coincide with any novel experience.
This article describes delayed onset muscle soreness (DOMS) symptoms and causes. It also provides a number of methods for avoiding or lessening the effects of DOMS.
Symptoms of DOMS
The worst of the DOMS delayed onset muscle soreness occurs between 24 hours and 48 hours after intense exercise and then gradually fades over the next 4 days. Tenderness and soreness in the muscles may make even simple tasks like walking or jogging uncomfortable.
DOMS signs and symptoms include:
- Muscular stiffness
- Discomfort upon movement
- Soreness
- Edema
- A person’s strength and mobility in the afflicted muscles may also decrease.
Why Do People Get DOMS?
There is no consensus among researchers as to what causes DOMS. Microtrauma to the muscles is the most probable cause of delayed onset muscle soreness, according to credible sources.
Microtears in muscle fibres may be caused by unique uses of a particular muscular tissue. As a result, inflammation develops. Hormones such prostaglandin E2 and leukotrienes are produced during the inflammatory reaction and they may be painful and lead to swelling.
Eccentric contractions in exercise may increase the risk of DOMS muscle soreness and can cause structural disruption. These routines include the simultaneous stretching and contracting of a muscle.
Some of the things that might influence DOMS are:
- Angle of contraction
- Stiffness of muscles
- Tension
- Fatigue
Care for DOMS
While time is the only cure for delayed onset muscle soreness, you may take measures to alleviate the pain and stiffness in the meantime.
Inconclusive results suggest that more research is required. Research has shown that the medications and self-care measures listed below may help alleviate your DOMS pain.
1. Massage
Massage therapy performed 24, 48, or 72 hours after a hard exercise substantially reduces muscle pain compared to no massage therapy. A massage taken 48 hours after a workout shows the most improvement. If you can’t afford to get a massage after every exercise, consider massaging yourself instead, especially lower extremities(thighs, calves) and upper extremity (arm, shoulders).
Knead, squeeze, and gently shake your muscles with some oil or lotion to give them a massage. Foam rolling immediately after exercise has the potential to prevent delayed onset muscle soreness.
2. Application of Analgesics topically
Products designed to alleviate pain at the source are called topical analgesics. Analgesic creams containing menthol and arnica may help reduce the discomfort associated with DOMS. These items may be directly administered/applied to the painful spot. Always use the recommended amount and application frequency as stated on the product’s box/label.
3. Icy Soak
DOMS treatment may be mitigated by submerging one’s whole body in a cold water bath (50-59°F or 10-15°C) for 10 to 15 minutes. Self-treatments like cold baths have gained popularity among elite athletes.
4. Hot Bath
You should try to take a long, hot bath. The soreness and stiffness caused by DOMS delayed onset muscle soreness may be alleviated by moist heat wraps or a hot/warm bath.
When to Seek Medical Attention?
While DOMS might be uncomfortable, it usually doesn’t need a trip to the doctor’s office. After a few days, the symptoms of DOMS usually go on their own. If the pain is severe and the person’s symptoms don’t improve after a few days, they may want to see a doctor.
If someone is in severe discomfort, they should consult a doctor as well. This kind of discomfort may indicate more than simply delayed onset muscle soreness.
Conclusion
Don’t allow delayed onset muscle soreness (DOMS) to keep you from working out. Reduce its effect by gradually increasing the difficulty of your exercises. Self-care strategies may be used to alleviate the pain of DOMS while the body recovers. Be patient above everything else. As your body adapts to the exercises you’ve been giving it, DOMS should become less frequent.
