Dealing with DOMS - Delayed Onset Muscle Soreness
I was at Blush dance studios on Friday for a taster session of aerial hoops and pole dancing. It was great fun, I was pleased with all that I could do (may not have been effortless but at least I could do it!!) and I loved trying something completely new.
I really expected to be covered in bruises the next day as I could feel them forming but what I didn't expect was just how much I would ache!
This is the known as DOMS - Delayed Onset Muscle Soreness - and is usually experienced when:
So if you're looking after a baby for example, you don't want to push it too far your first time back and find you can't cope with lifting a car seat, bending to change nappies or getting up off the floor! And it doesn't mean you haven't worked hard enough if you don't feel it - DOMS is an extreme response and can be avoided by building up slowly.
If you do feel sore, best ways to deal with it:
The good news is that one bout of DOMS is supposed to protect you for the future. So next time won't be as bad - so don't let DOMS put you off!!
I really expected to be covered in bruises the next day as I could feel them forming but what I didn't expect was just how much I would ache!
This is the known as DOMS - Delayed Onset Muscle Soreness - and is usually experienced when:
- trying out a new activity
- upping the intensity in your normal routine - heavier weights, longer runs
- getting back into exercise after a long break
What causes DOMS?
When I first trained as a fitness instructor I was taught that DOMS was caused by a build up of lactic acid in the muscles but now that's not thought to be the case. Instead causes are:- Tiny tears in the muscle fibres
- Changes in the balance of enzymes in the muscle
So if you're looking after a baby for example, you don't want to push it too far your first time back and find you can't cope with lifting a car seat, bending to change nappies or getting up off the floor! And it doesn't mean you haven't worked hard enough if you don't feel it - DOMS is an extreme response and can be avoided by building up slowly.
If you do feel sore, best ways to deal with it:
- hydration - drink plenty of water
- warm bath/shower
- massage - by hand, massage stick or foam roller
- sauna (yes please!)
- magnesium - can use a spray direct onto area, Epsom salts in the bath (see number 2) or take orally
- low intensity exercise - for example gentle walking or swimming
The good news is that one bout of DOMS is supposed to protect you for the future. So next time won't be as bad - so don't let DOMS put you off!!
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