For most people delayed onset muscle soreness is not uncommon. It is the feeling you get after completing a round of exercise. It is normally felt after the following examples
- You did a high intensity workout
- You are just starting out on an exercise program
- You are increasing the level of intensity in your fitness routine
- There is a dramatic change in your exercise routines
DOMS can be felt in any part of the body that you put physical stress on. Even if you exercise regularly, once there is a sudden change in exercise routine then delayed onset muscle soreness is likely. In most sports, delayed onset soreness can be a regular occurrence. For example, in track and field there are many exercises that are designed for strength and power, agility and speed. For sprinters, the leg muscles are the most dependent muscles for speed. Most exercise routines for sprinters focus on building speed through certain types of exercises that develop the muscles in the legs. These exercises would put a lot of emphases on the calves, quadriceps and hamstrings. So typically, the intensity of the routines would determine the athletes will feel pain three days after completing an exercise.
What causes delayed onset muscle soreness
One of the main reason pain is felt after a high intensity workout especially if you are a beginner is the development of lactic acid.
When we are doing exercises that require some amount of strenuous work, it requires us to breathe faster or deeper in order to get enough oxygen to the muscles. However, at times our body cannot get this oxygen fast enough and anaerobic energy begins to develop. When the body cannot get enough oxygen for energy it creates lactic acid to break down glucose for energy. However, the more you continue this exercise then the more likely the lactic acid will accumulate. You might find that this pain goes away but when you wake up the next morning, the pain returns and continues for the rest of the day. Lactic acid build up is most common in fast pace sports and disciplines such as a 40 yard dash or a 100m sprint. However, most of these athletes over time can work through lactic acid and not feel pain this next day.Another way that delayed onset muscle soreness occurs is through microscopic tears in your muscles. When you do resistance training, you are breaking down the muscles by causing these microscopic tears. When you get up the next day, the irritation from these microscopic tears contributes to the soreness that you are experiencing.
How to prevent delayed onset muscle soreness
One of the best ways of avoiding delayed onset muscle soreness is by not overdoing your limit. When you are exercising, you can begin to feel fatigue in the muscles. At this point you can scale back the intensity of the workout. ?You can also do a moderate version of the exercise. Also if you wish to continue with your high intensity workout routines, you can cut back on the number of days that you do exercise. ?Also, delayed onset muscle soreness will go away in a few days. It is not a chronic condition.
How to treat delayed onset muscle soreness
For temporary relief from delayed onset muscles soreness, you can try light massage, placing ice on the area that is sore or you can take ibuprofen to help with the inflammation. However, the best advice is to just take it easy and allow your body to heal naturally.
Source: http://wellness.ezinemark.com/what-is-delayed-onset-muscle-soreness-7d37fc4ee8ab.html
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