DELAYED ONSET MUSCLE SORENESS

Muscle soreness that shows up a day or two after exercising can affect anyone, regardless of your fitness level. But don’t be put off. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness. Why do my muscles feel sore after exercising? Sore muscles after physical activity can occur when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout. When muscles are required to work harder than they’re used to or in a different way, it’s believed to cause damage to the muscle fibres, resulting in muscle soreness. Who can get DOMS affect?

Anyone can develop DOMS, even those who have been exercising for years, including athletes. It can be alarming for people who are new to exercise, and may dent their initial interest to get fit. The good news is the soreness will decrease as your muscles get used to the new physical activity.

The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.

How can I treat DOMS?

There is no one simple way to treat DOMS. Nothing is proven to be 100% effective. These things may help ease some of the symptoms:

• rest

• ice packs

• painkillers

• massage

Can I continue exercising with DOMS? You definitely can exercise with DOMS, although it may feel uncomfortable to begin with. The soreness should go away once your muscles have warmed up. The soreness will most likely return after exercising once your muscles have cooled down.

If you find it hard to exercise, you could rest until the soreness goes away. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.