What is it?
Delayed onset muscle soreness, often referred to as ‘DOMS’ can be simply described as muscle pain related to exercise. It often occurs following excessive exercise, and presents as a dull, aching pain in a muscle or muscle group (that you would have targeted or used in a training session), generally between 24-48 hours after the exercise.
DOMS is often more common in exercises that feature an eccentric (muscles contracting whilst lengthening) component. This includes long distance running and plyometric based exercises.
Symptoms may include:Muscle soreness
Reduce range of motion
Loss of strength
Prevention:Gradually build up the amount of exercise you do – don’t increase by more than 10% a week. Apply this to whatever training you are doing, whether it be kilometres you run, or weights/sets/reps.
Warm up and more importantly in this case, cool down.
Generally, delayed onset muscle soreness will get gradually get better on its own, and there is no way improve the recovery time. However, the below options can help to manage the symptoms.Massage
Active recovery techniques
Most cases will subside within 1-3 days, however if symptoms persist longer, or you have worsening pain it is best to see a physiotherapist. If you are unsure whether you are experiencing DOMS it Is best to see a physiotherapist to rule out more significant injuries such as tears or strains. If your pain came on during exercise instead of after, or if you have pain, swelling or discomfort in or around the joints you are best to see a physiotherapist.
Book an appointment at Coast Sport by calling (02) 4356 2588 or book online via the button below.