Delaying Muscle Soreness and its Management
Exercise is an integral part of maintaining a healthy lifestyle, but one of the common aftermaths of a particularly strenuous workout is delayed muscle soreness. Delayed muscle soreness, also known as delayed onset muscle soreness (DOMS), is a common condition characterized by pain and stiffness in the muscles that occur several hours, or even days, after strenuous or unaccustomed exercise.
DOMS is not a novelty for athletes or fitness enthusiasts, it’s their constant companion. Perhaps you have experienced it after a long break from your workout routine or when you ramp up the intensity. The cause of this phenomenon is not fully understood, but it is believed that it is a result of microscopic damage to muscle fibers during exercise, especially during eccentric (lengthening) contractions.
The discomfort and pain can be a discouraging factor for many, but it’s crucial to understand that DOMS is a natural adaptive process that leads to increased stamina and strength as the muscles recover and build. Even though it may not feel like it, this is a sign that you are improving your fitness level.
Symptoms of DOMS can range from muscle tenderness to severe debilitating pain. The symptoms tend to peak between 24 to 72 hours after the exercise. While DOMS can be discomforting, it isn’t something alarming. Don’t mistake it for a strain or an injury that might require medical attention. It gradually resolves itself between 3 and 7 days without any treatment.
Even though there is no sure-fire way to prevent DOMS, warming up before exercise helps prepare your muscles and can limit the soreness. Equally, post-exercise cool down exercises and stretching help your muscles to recover quickly. Staying hydrated is also important, as is a diet rich in proteins and carbohydrates to aid recovery.
For those looking to manage the discomfort, a number of techniques can be used – applying an ice pack can help reduce inflammation and provide temporary relief, heat can soothe the stiffness, gentle massage can boost blood circulation and helps to decrease the inflammation. Taking a bath with Epsom salts is another alternative quite popular for its muscle-relaxing benefits.
An increasingly popular relief from the discomfort of DOMS is the use of over-the-counter topical analgesics. Among the vast array of options, the best joint pain relief cream can be effective in providing temporary relief from the aches and pains associated with DOMS. While they might not aid muscle recovery, they are excellent for symptom control as they numb the pain and provide soothing relief.
To summarize, DOMS is a common by-product of physical activity, that involves challenging your muscles to adapt and grow stronger. While the onset of muscle soreness can be discomforting, various techniques as highlighted can provide respite. Moreover, products like the best joint pain relief cream can help alleviate the immediate discomfort associated with DOMS.
Embrace DOMS as a sign of progress. Don’t be discouraged by the temporary discomfort. Remember, the journey to fitness isn’t always easy, but it sure is worth it!
