If you work out regularly, there's a chance you've encountered delayed onset muscle soreness (DOMS). As soreness that arrives around 24 to 48 hours after the workout takes place, it can leave you with distracting muscle aches, a slightly reduced range of movement and feelings such as shaky muscles. If this is a phenomenon you encounter, here are some ways to manage the situation.
Try some quick preventative methods
If you're anticipating DOMS and you want to prevent it from setting in, it's worth engaging in some preventative methods. One of the simplest ways to do this is to hydrate yourself throughout your workout routine and afterwards. DOMS is often worse when there's an electrolyte imbalance, which comes from the dehydration you experience when you sweat. Consider using a sports drink rather than water for maximum effect.
Reducing inflammation conservatively
Your DOMS arises due to the repeated strain you place on your muscles, which then results in damage to the fibres. Although they'll eventually heal, the healing process causes your body's inflammatory markers to rise slightly, which then results in pain. If your discomfort localises to one area, you can reduce inflammation conservatively by applying ice packs to it for a few minutes twice a day. If the soreness originates in your legs, try elevating them a little too.
Address inflammation using medications
It's a good idea to try and manage your muscle soreness without using medication, but when the pain is difficult to manage, you can try over-the-counter treatments such as Ibuprofen. Ibuprofen disrupts the chemical pathways that produce prostaglandins, which are largely responsible for the pain you encounter. However, over-reliance on them can slow healing down, so don't depend on them too heavily and always seek professional advice.
Sports massages and exercises
When you encounter DOMS regularly or if it's getting worse, it's always worth using a sports physiotherapy service. A physiotherapist can use techniques such as sports massage, which helps your muscles relax into healing and promotes enhanced blood flow to the area. Additionally, they'll provide you with exercise techniques you can follow at home. Using such techniques reduces pain and can help you self-heal next time a severe case of DOMS sets in. When you work out regularly and you don't want to disrupt your usual routine, this type of advice proves invaluable.
Whether you're an endurance athlete or you're new to the world of working out, always seek professional advice if you're unsure about how to approach muscle pain.
