Delayed Onset Muscle Soreness (DOMS), Muscle Pain after Exercise
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| Delayed Onset Muscle Soreness (DOMS), Muscle Pain after Exercise |
DOMS is muscle pain that appears at least 12–24 hours after exercise. Although not dangerous, the pain that appears can interfere with activities and rest so it needs to be addressed.
DOMS or delayed onset muscle soreness is different from acute muscle pain that appears shortly after exercise. Usually, acute muscle pain will go away quickly after exercise. In contrast to DOMS symptoms which can last up to 3 days.
Many people think DOMS is a sign that the exercise that has been done is effective. However, if you have been exercising vigorously but do not experience muscle pain, it does not mean that the exercise you are doing is not effective. The reason, the muscles may be used to it.
Pain in the muscles due to DOMS is more common in muscles that have just been trained, but if the muscles have adapted to the intensity of exercise, DOMS usually will not reappear.
DOMS Symptoms and Causes
If the following symptoms appear within 12–24 hours of exercising, you may have DOMS. Symptoms include:
- Muscles feel sore when moved
- Movement is not free because the muscles become stiff
- Swelling of the affected muscle
- Muscle strength decreases temporarily, for example, the muscles become unable to lift things that usually feel light
These symptoms generally persist for 3 days after exercise. However, don't worry too much, DOMS will disappear by itself after passing this period.
As mentioned earlier, DOMS appears after you exercise, especially high-intensity sports such as running, basketball or rock climbing, which have just started or are not done regularly.
High-intensity exercise (HIIT) can trigger tiny tears in muscle fibers, which the body responds to by increasing inflammation in the area. As a result, the muscles feel sore and swollen the next day.
In addition to high-intensity exercise, eccentric contractions or contractions when muscles are lengthened can also trigger DOMS. Eccentric contractions can occur during activities, such as going up and down stairs and lifting weights.
How to Overcome DOMS
Although it can go away on its own, DOMS can cause pain that can interfere with activities. However, you don't need to worry, because there are several ways to deal with muscle pain due to DOMS, namely:
1. Do light movements
If possible, muscles experiencing DOMS should still be moved through light movements, such as walking, stretching, or yoga. This movement can reduce pain and stiffness.
2. Give a gentle massage
Give a gentle massage to the muscles experiencing DOMS to reduce pain. You can ask someone else for help or do it yourself using lotion or aromatherapy oil while massaging.
3. Use pain relief ointment
The use of pain relief ointments made from menthol, methyl salicylate, or capsaicin can reduce muscle pain due to DOMS. Apply a pain reliever ointment on the part of the body that has DOMS. Don't forget to always pay attention to the usage listed on the packaging.
4. Give a cold compress
To reduce DOMS symptoms after exercise, you can take advantage of an effective cold compress to relieve pain. The method is also easy, you can wrap ice cubes with a cloth or towel, then stick it to the sore muscle for 15 minutes and can be repeated up to several times.
5. Take a warm bath
Soaking or bathing in warm water can also reduce DOMS symptoms. This method can relax the muscles, so that pain and stiffness can be reduced.
In order to avoid DOMS or muscle pain after exercise, it is recommended that you do it gradually, especially if you want to try a new sport or have just started exercising again after a long time. This is done so that the muscles can adapt while building strength and endurance.
Also, always warm up and cool down before and after exercising. Also make sure your body is well hydrated during exercise to prevent dehydration.
Because it can go away on its own, DOMS generally does not require special medical treatment. However, if the DOMS symptoms you experience do not improve for up to 7 days or are accompanied by dark urine, immediately consult a doctor for proper treatment.
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