Muscle Soreness (DOMS) and Treatment Strategies.

Delayed onset of muscle soreness (DOMS) is the soreness and discomfort that usually happens 24 - 72 hours after a new activity or intense workout.

The exact causes of DOMS are not entirely understood. 

However, it seems that muscle fibre damage is not essential for you to get DOMS.

WHEN DO WE GET DOMS?

DOMS happens more frequently when someone is:

•  New to training.

•  Returning to training. 

•  Significantly increasing their training stimulus.

•  Eccentric-focused loading.  

      (Slow lengthening of the muscle)

HOW DOES DOMS AFFECT ME?

DOMS can lead to:

• A temporary decrease in strength.

• Disturbed sense of joint position.

• Decreased physical performance.

Treatment strategies for temporary relief, according to the literature.

Muscle soreness (DOMS) and treatment strategies:

• Active recovery 

• Massage

• Water immersion

• Compression garments

Note: 

There is no strong evidence to suggest stretching helps with DOMS.

(Do stretching for flexibility, not recovery!) 

Final Note

DOMS is a natural discomfort to feel, especially when you are new to exercise or returning after a break.

DOMS can be felt anywhere, 

including the lower-back! And this is totally normal.