Delayed onset muscle soreness (DOMS) and what to do about it...

So yesterday you smashed out your first gym session for a while, but you’ve woken up in absolute agony and can barely move a muscle. It happens to all of us, don’t worry! You’ve likely suffered from a bad case of what we call DOMS (delayed onset muscle soreness).

But what is DOMS? Why do we get it? How do we get rid of it??? 

Read on for all the answers...

What is DOMS?

Delayed onset muscle soreness (DOMS) is exactly as it sounds - muscle soreness which generally comes on 24-48 hours after exercising. Although it sounds minor, DOMS can often be really painful and can sometimes last for up to a week.

Why do we get it?

When we exercise at a high intensity we are causing “micro-damage” to our muscles. This sounds bad, but it’s not a big deal. Our bodies are able to repair this microdamage, making our muscles bigger and stronger!

However, if we perform a level of activity that our body isn’t accustomed to, then this process of repairing microdamage isn’t as efficient. 

In an attempt to heal itself, your body sends a heap of cells to the sore muscles in a process known as inflammation. This process often peaks at around 48 hours after the activity, but will generally settle within 3-4 days.

How do we get rid of it?

The best thing for DOMS is gentle movement, such as a light walk or light exercise session. This movement will increase blood flow to our sore muscles and help speed up the recovery process. A warm bath or hot pack can also relieve some of the aches and pains you might be experiencing.

Other important factors in aiding this recovery process are sleep and good nutrition, which will give your body the energy to heal itself properly.

It’s important to remember that DOMS is only temporary and the more you exercise, the better your body will become at recovering.

If you’re experiencing DOMS following a large bout of activity, then try some light exercise to help recover. 

However if your symptoms last longer than a week, then call us on 8682 6665, or head to to book an appointment online for some advice on how to manage your condition.

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