A person may experience muscle discomfort 12–24 hours or several days following an intense workout, particularly if they have not exercised for an extended period of time. The duration of this pain may extend for several days. This pain becomes even worse as the exercise becomes more intense and its duration increases.

This pain is referred to as Delayed Onset Muscle Soreness (DOMS). DOMS pain is different from typical muscle pain. Learn how to handle this situation.

How to recognize the signs of delayed onset muscle soreness (DOMS)

Delayed onset muscle soreness (DOMS) is quite different from typical muscle pain. Delayed onset muscle soreness (DOMS) is commonly associated with the effectiveness of the exercise being performed. However, it is important to note that DOMS can also indicate excessive or overly intense training. Excessive and strenuous training leads to muscular injury and affects the recovery process.

Special characteristics of DOMS include:

• Pain manifests 12–24 hours following an intense physical activity and reaches its maximum intensity.
• Pain that persists for several days is the result of DOMS, which occurs 24 to 72 hours following exercise.
• DOMS pain is characterized by dullness, stiffness, and, on occasion, swelling.
• DOMS is more apparent when muscles become active or stretched after a period of inactivity.

Causes of delayed onset muscle soreness (DOMS)

DOMS is considered to be caused by various factors, such as:

• Extreme exercise that ruptures the connective tissue and muscle fibers on a microscopic level. Exercise causes damage and pain, and the intensity of the damage and pain increases as exercise intensity increases.
• The body releases chemicals and immune cells that aid in tissue repair when exercise produces inflammation.
• Delayed onset muscular soreness (DOMS) refers to localized muscle spasms that result in pain experienced many hours to several days after exercise.
• Eccentric workouts, such as squats, involve the muscles contracting while simultaneously extending. This results in increased microtrauma to the muscles.

What are the best treatments for Delayed Onset Muscle Soreness (DOMS)?

There are numerous methods that can relieve the pain caused by DOMS and help with the recovery process, such as:

Application of a cold compress

To relieve inflammation and pain, it is possible to apply a cold compress to the affected region. The application of cold compresses can be repeated on a daily basis and should last for 15-20 minutes.

Massage

Massage relieves muscle soreness and improves post-workout performance. Massage lowers inflammation, enhances blood flow, and speeds muscle recovery after intensive activity.

Heat therapy

Heat therapy like compresses, baths, and pads increases blood flow to tense muscles. Increased blood flow provides oxygen and nutrients for muscle repair.

Heat therapy reduces stiffness and improves movement by increasing muscle and connective tissue flexibility.

Analgesic

Topical analgesics, such as gels, creams, or patches, can be applied to relieve pain and perhaps achieve a 50% reduction in pain. Topical medicines exert a localized impact on the specific area experiencing pain, thereby reducing both inflammation and pain.

Simple home treatments typically relieve DOMS within a few days. Nevertheless, if the pain you are experiencing is extremely severe and remains persistent after a few days, it may be necessary to consult a doctor to ensure that there is not a more severe problem.

If you have more inquiries regarding muscle pain, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store

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