Get to Know DOMS: Muscle Pain After Exercise

Ladies, have you ever felt pain or stiffness in your muscles the day after exercising? Most likely it is Delayed Onset Muscles Soreness (DOMS).

DOMS usually appears in people who have just exercised after a long time or people who have just increased the intensity and duration of their exercise routine. DOMS is a natural response to heavy or unfamiliar movements and is an adaptive part of the muscle-strengthening process.

What Causes DOMS?

DOMS is not the same as pain that results from sports injuries such as cramps or sprains. High-intensity exercise can cause minor damage to muscle fibers and the body responds to this damage with inflammation that can lead to DOMS.

Damage to muscle fibers occurs due to increased load received by the muscle more than its capacity or when the muscle has to perform new movements that have never been done before. DOMS is usually characterized by the following symptoms:

1. Muscles that feel soft to the touch.
2. Range of motion is reduced due to pain and stiffness when moving muscles.
3. Swelling of the affected muscles.
4. Muscle fatigue.
5. Short-term loss of muscle strength.

How to prevent DOMS?

No one is immune to DOMS, not even an athlete. However, there are several things you can do to prevent DOMS from appearing after exercise, including the following:

1. Keep hydrated.

A study shows that people who exercise in hot and humid environments can reduce muscle soreness if they drink before, during, and after exercise.

2. Warm-up.

Allocate 5-10 times before starting the exercise to do dynamic warm-ups to prepare the muscles that will be used later.

3. Cool down by doing static stretching.
4. Do not add to the exercise load too much and too fast.
5. Follow the 10% rule or not increase your exercise load by more than 10% per week, be it distance, duration, or intensity.

How to relieve DOMS?

Although DOMS is not a condition that endangers the health and can heal itself after a few days, its presence can interfere with daily activities. For that, here are some tips that you can do to ease and speed up the healing of DOMS:

1. Massage the affected muscles.

A 2017 study found that people who had a massage 24, 48, or 72 hours after high-intensity exercise reported less pain than people who didn't massage at all. Alternatively, you can also use a foam roller immediately after exercising to prevent severe DOMS.

2. Apply a pain relief cream or gel to the sore muscle.

Make sure to always read the instructions for use.

3. Take a shower with cold or warm water.

A 10-15 minutes cold shower at 10–15°C can relieve the severity of DOMS and is usually practiced by athletes. You can also try a warm bath to relieve muscle pain and stiffness due to DOMS.

4. Perform active recovery or light movements that aim to increase the intake of oxygen in the blood in the affected muscles.

The movement can be in the form of stretching or light-intensity exercise such as walking.

A little push yourself might be a good idea to do during a gym session. But don't force yourself to lift too much weight on your body that's still not ready. Always listen to the signals from your body and don't force it, to avoid getting injured.

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Sources:

Tanaka, M. J. & Quinn, E. (2022). Understanding Delayed Onset Muscle Soreness (DOMS). Verywell Fit. [online]. https://www.verywellfit.com/muscle-pain-and-soreness-after-exercise-3119254

Sarnataro, B. R., & DerSarkissan, C. (2022). Sore Muscles? Don't Stop Exercising. WebMD. [online]. https://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising 

Olson, G. & Minnis, G. (2021). What Is Delayed Onset Muscle Soreness (DOMS) and What Can You Do About It? Healthline. [online]. https://www.healthline.com/health/doms