Boot camp Melbourne

DOMS | Delayed Offset Of muscle Soreness | Muscle Pain & Stiffness

What is DOMS?

After exercise, usually within 12 - 48 hours after exercise it is common to feel the affects of what is known as DOMS.
While it is not fully understood while DOMS occures, there is mounting research why this phenomenon occurs.

Muscle pain after this period is commonly held to be caused from the Eccentric muscle action or when the muscle is activated and lengthens whilst being tension, for example running down a hill which requires extensive eccentric muscle action.

It must be noted that this muscle pain or muscle fatique is different to what is experienced during exercise which may result in muscle tears, muscle strains and muscle sprains.

When commencing a new exercise regime, especially after rigorous exercise, it's quite common to experience DOMS.

Reducing or eliminating the effects of DOMS or Delayed Offset of Muscle Soreness

There is nothing concrete in terms of scientific studies that conclusively provide any insights into the treatment of DOMS.

1.Do nothing, the effects of DOMS will dissipate after 3 to 7 days

2.Use an ice pack or have a cool bath, AFL players can be seen on the beaches of Melbourne for there recovery session after a game

3.Resume low intensity exercise to help circulate blood flow to the affected muscles

4.Anecdotally people have had favourable experiences stretching gently however there is no scientific studies to support this

5.Relax and have a gentle massage

What to avoid after experiencing the effects of DOMS

1.Any vigorous exercise that may increase the level of pain

What to do to avoid DOMS

1.Most importantly have a thorough warm up

2.gradually build up the intensity, duration, repititons when exercising

3.Keep the frequency of your exercise sessions consistent, do not suddenly run 10kms after running 4 laps around the local football oval

4.Keep the duration of youre exercise consistent, do not suddenly go from regular 45 minute exercise sessions to 2 hours