When you first start a fitness kick or are back in play after a period of inactivity, the heaviest moment is likely to come not during your first workout, but in the days that follow. That's because you wake up in the morning after training and find that your body is plagued by DOMS.
The optimists out there can see DOMS as an indication of a well-done job. They challenge your body in a new way and of course there is pain as your muscles rebuild to adapt and get stronger. Once you get used to the training, you will find that DOMS is less likely to appear even after a particularly hard workout.
You can also reduce your risk of suffering DOMS by properly warming up and stretching before training. and build up the intensity of your practice over time instead of dealing with leather on the first try. However, if you do some kind of exercise that you have not done yet, DOMS is almost guaranteed. Sorry.
Even if you consider DOMS a marker of good training, no one will argue that this is a pleasurable experience in itself. That's why we've been asking advice on how to reduce the pain from Ross Preston and prevent consultants from the Bupa Blackpool Health Clinic.
What causes DOMS?
"DOMS occurs when you start a new exercise program or increase intensity [of your training]," says Preston.
"This causes microscopic damage to your muscle fibers that leads to pain and stiffness, and exercises that really strain the muscles in a longer position, such as Romanian deadlifts, tend to increase your chances after a workout." [1
"Do not let DOMS distract you," says Preston.
"This discomfort is temporary, as your muscles adapt to the new exercises and get stronger. The next time you do this activity, your microscopic muscle fibers will be less damaged. So you should not be so sore and your recovery time will be faster than the first time.
What are the best ways to prevent this? treat DOMS?
You can read Preston's opinion on some popular DOMS preventions and cures, but first some general advice on how to build your training to reduce the risk of severe muscle pain.
A proven formula for preventing DOMS, but you can reduce the severity by gradually introducing a new activity or slowly increasing the intensity. "
" Although stretching after a workout is a must to reduce the risk of injury, this does not prevent DOMS. "
Fortunately, DOMS can be unavoidable at times, but there are treatments that you can try.
"There are some ways to relieve discomfort, such as hot / cold baths, ice packs, massages, tender point acupressure, and rest," says Pr eston.
"Try a few of these options to find out which one is best for you."
Frequent DOMS Heals and Does It Work
The Internet is full of alleged healings for DOMS, but – whisper this silently – You can not always believe everything you find on the internet (unless it's on Coach ), so we asked Preston for his opinion on some of the most common DOMS treatments.
Compression Clothing  The theory behind the compression that DOMS helps seems to be valid but has not been proven.
"There is no conclusive evidence that compression clothing can cure or prevent DOMS," says Preston, who is a downer. But wait! There's more.
"When your muscle groups work hard, they inflame as extra fluid and white blood cells rush into the area. This inflammation can cause pain and tension in the muscle groups. However, people wearing compression garments will find that their muscles do not inflame as they would with loose clothing.
"It is also believed that compression clothing increases blood flow to the muscles and reduces the amount of creatine kinase, a chemical that builds up in the muscles and causes pain.
Good news for fans of self-myofascial relief: They are keeping their fingers crossed for the treatment of DOMS.
"While your muscle fibers repair themselves after a workout, they can often become knotted, reducing muscle elasticity and causing pain and stiffness," says Preston.
"Foam rolls, massages, and active stretching can help alleviate the discomfort from DOMS.
Pain Relief Balms
No real shock: pain-relieving balms can actually relieve pain.
"Balms like Deep Heat or Tiger Balm have a cooling effect on the skin and can relieve pain," he tells Preston.
"The menthol in the balm causes calcium ions to affect your neurons, which sense the temperature and inhibit the connection between brain and pain in this area."
Hot / cold showers and ice baths
The fact that they submit This is good news if you work with hot, cold and freezing water – it is a cheap and easy solution (why do we then feel bad?)
"Hot baths allow your blood vessels to expand, fill them with blood, while cold or ice baths constrict the blood vessels and force the blood to reach other parts of the body, "says Preston.
"A combination of both (known as contrast hydrotherapy) flushes the nutrients transported in the blood more effectively and faster to the muscles, which accelerates the recovery process."
BCAA supplements  Branched chain amino acid supplements are not a panacea for DOMS, but they may help with the pain.
"Amino acids are the building blocks of protein and are essential for the repair and growth of muscle," says Preston.
Your body does not naturally produce all the amino acids it needs, and those that it does not produce must be derived from foods or supplements, including some that are essential for muscle repair.
"Three Important Amino Acids The repair of muscle tissue requires leucine and isoleucine and valine, which is included in BCAA supplements. They work by helping to repair the microscopic muscle fibers and prevent the muscles from collapsing.
"Although they can not help prevent or cure DOMS, BCAAs can help alleviate pain."
Food [LOTS] Foods are reported to have DOMS-healing properties, Preston points out However, there are three main types to watch out for.
"It's important to eat after eating and stay hydrated, as the nutrients and protein can help your muscles recover, says Preston. Here are his top three.
- carbohydrates. "Carbohydrates produce insulin, a hormone that promotes muscle growth in your body. It also helps to replace muscle and liver glycogen, which helps to recharge your energy and aid the body in the recovery process. "
- protein. "Protein is a nutrient essential for the growth, maintenance and repair of muscle and body tissues. After a workout, protein helps to repair the muscle fibers that have been broken down during exercise, which reduces pain and recovery times. "
- antioxidants. "Foods rich in antioxidants, such as berries and cherries, help reduce inflammation and pain – and are among the top five of them five each day."
Bupa offers health exams that give the body a full MOT. Further information can be found at bupa.de/health-assessments