Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.
DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!
First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.
Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.
DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.
Photo Credits: 1
Originally posted 2008-12-04 13:18:24. Republished by Old Post Promoter
Related Posts -
Is a Diet Detox Right For You? One of the most talked about concepts in the diet world right now is the process of detoxing your body from certain foods. There is a lot of hype surrounding this technique, so let's take a hard look at it to help you determine whether or not it's right...... - Simple and Serious Resistance Band Workouts Most people know what resistance bands are, but do not realize how effective these exercise tools can actually be at building strength and helping to work off weight. How can a series of rubber tubes or bands actually do anything, right? It is time to lose this attitude because resistance......
-
How to Reduce the Risk of Back Injuries During Exercise If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising....... -
Why Do You Exercise? If you are finding it difficult to stay focused on your exercise plan, there may be a few problems. First, you may not be doing the exercise that is best suited to your natural inclinations and second, you may be exercising for the wrong reasons. When it comes to getting...... -
What is "Natural Weight Loss" Exactly? Do you understand the concept of natural weight loss? If you want to promote successful, long term and permanent weight loss, then you need to employ natural weight loss efforts rather than turning to other methods for losing the extra weight. Natural weight loss is weight loss facilitated by eating......
Related Websites -
National Debt Goes Off The Charts! Can the national debt be measured?!? Well, it's running out of space on the National Debt Clock located in NYC. Last month our national debt exceeded $10 trillion for the first time. The dollar sign on the clock was replaced with a "1" and a "$" was adhered next to...... -
Run Smart - Avoid the Pain [caption id="attachment_178" align="alignleft" width="159" caption="Avoid sideaches."][/caption]Running is widely considered one of the most challenging and simultaneously rewarding fields of exercise there is. We see it all around us - whether we drive by a jogger on the way to the grocery store or turn on the Olympics to watch a...... -
Here's My Home Gym. What Does Yours Look Like? I'm always interested to know what kind of a setup other fitness bloggers are working with in their home gyms. Do they have fancy weight machines, $3000 treadmills and other workout equipment? Are they working with just a set of elastic resistance bands and a workout video? Or do...... - Getting Rid of Stretch Marks Naturally Author: nlwest21 No one likes the look of stretch marks and women and men need to handle with them constantly. They weaken our self esteem and make it challenging for us and other individuals to disregard. For some individuals these blemishes can be little and scarcely noticeable and for others......
-
Earn With Your Posts with PayingPost.Com advertise on blogs if you are an avid blogger and you want to get paid with your posts... well... what are you wating for... sign up to payingpost.com now!! and earn money from your blog posts..... payingpost.com is a website where you can share your blogs and monetize with......
Time the change your life? No longer content to live a sedentary lifestyle and revel in couch potatoism? Click here to download the 31 page the 100% FREE eBook "How to Lose Weight and Maintain a Healthy Lifestyle."
Categories:
exercise, injury, wellness
Tags:
12 comments ↓
A contrasting hot/cold shower after your workout has also shown great results in helping reduce (or even eliminate) DOMS.
It takes some getting used to, but it really works.
I’ll testify to the effectiveness of the shower method!
This typically happens to me when I’m starting a new weightlifting routine. I view it as a one-time pain that I just need to get over.
Ouch. What I am about to say is against what we are used to.
Stretching before lifting is really overrated.
I do agree that stretching before cardio is good for the legs, and stretching/yoga movements should be incorporated into a routine, but stretching the “normal” way before, during or even after a weight lifting session should not be done.
Instead of focusing on the traditional stretches that we have been taught. Try warming up with the exercise you are going to be doing, just use lighter weight. Ex. If you are going to bench, do a warm up set of just the bar, or maybe just a 45 lb plate on each side (depends on how heavy you go). These types of warm ups are best. Better then stretching your muscles past a point they arent meant to be stretched. Like Weight Ladder said, it’s about warming up. So warm up your muscles when you workout, but don’t stretch them to the point where you risk potential injury.
I just squated today, did a warm up set ofcourse. Had some mild soreness the next day, but nothing excruciating. You want to be a little sore, it’s you muscles telling you their had little tears and were worked.
but really a sufferer BUT glad to have that shower tip in case….WHO KNEW?
Alright, i’m going to give this a go, I just thought it was natural to feel this, but I’d rather not go through it any longer.
I’m not a weightlifter or anything, but every couple of days i do a lot of sit ups just for the hell of it. and i always get that so il try the shower thing that the other guy mentioned.
Good post. I definitely agree that stretching is a must. It helps loosen the muscles up. I have to say that a hot bath in epsom salt helps relieves muscle aches too!
Isn’t the pain after weightlifting due to the crystals created as a by-product of lactic acid build-up? The pain that is felt days later happens when these crystals are fully solidified and when you move/stretch they make small tears in the muscle. By stretching immediately after working out, you prevent the crystals from solidifying.
Where I disagree with you is with your assertion that if you feel DOMS then you are overexerted. All it means is that you didn’t stretch enough. Even then, the body repairing muscle is what increases muscle mass.
Eat a banana.
[...] How to Avoid Delayed Onset Muscle Soreness @ weightladder.com [...]
Stretching has never been effectively proven to help avoid DOMS. Typically, DOMS decreases due to chronic exercise of the same body part(s)–. If you were to exercise a new muscle group or go up in either volume or intensity on a frequently exercised muscle you would most likely experience DOMS.
DOMS is, essentially, micro-tears in the muscle tissue. If anything, stretching may actually promote DOMS. [1]
Adequate nutrition is one of the predominantly effective remedies, if not the only.
1. Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4. Art. No.: CD004577. DOI: 10.1002/14651858.CD004577.pub2.
Leave a Comment