DOMS Treatment: Everything you need to know
Feeling that post-workout ache? Experiencing delayed onset muscle soreness (DOMS) can feel like a marathon of discomfort after a tough workout.
The good news? It’s a sign of your muscles adapting and growing stronger, and the recovery process doesn’t have to drag on.
With the right DOMS recovery plan, you can bounce back faster, maintain peak performance and keep training hard without the drag. Say goodbye to lingering soreness and hello to a revitalised workout schedule – no matter your age your fitness level.
Why Does DOMS Happen?
Here is the good news – DOMS is not a sign of overtraining or failure, it’s actually a sign that your body is adapting and getting stronger!
Delayed onset muscle soreness (DOMS) affects both novice and seasoned athletes and shows up as that familiar stiffness or achy 12 to 24 hours post-exercise, and can peak around 24 to 72 hours. You know the feeling – wincing as you walk downstairs, that achiness that almost feels like a bruise, laughing at how bending down seems suddenly feels like a workout itself.
While it can feel uncomfortable, DOMS is a completely normal response to challenging your muscles in new ways – whether it is lifting heavier weights, running further distances or trying that popular new Pilates or HIIT class. So if you’re hobbling around the next day, take it as proof that your body is levelling up!
Why Are DOMS So Painful?
Ever wondered why your muscles ache so much after a big workout?
It all comes down to tiny microscopic muscle fibre damage that happens when your body takes on a new or intense physical challenge. This triggers inflammation which is your body’s natural repair process, helping your muscles rebuild stronger than before.
While that is great news for your progress, it also brings on that familiar tenderness and stiffness take makes sitting down, climbing stairs or even sneezing feel like a workout of its own! Remembers, DOMS is a natural and normal part of recovery – a clear sign your muscles are adapting and getting stronger.
Quick tip:
If your pain feels SHARP, sudden or FOCUSED in one small area, it may not be DOMS – it could be a muscle strain. DOMS feels more like a dull ache or tightness spread across a muscle group. If you are unsure or suspect a strain, it’s best to book in with us or see your local physio for a professional assessment.
Delving Into DOMS (The Science)
If you are curious about what’s actually happening inside your muscles, here’s the fascinating bit of science behind DOMS
Here’s How DOMS Work
- When you engage in challenging exercise, especially activities involving eccentric muscle contractions (where muscles lengthen under tension such as lowering weights or running downhill), tiny microtears form in your muscle fibres.
- Your body then kicks into repair mode immediately. This triggers your body’s natural healing process, inflammation, to help your muscles adapt and grow stronger.
- During the inflammatory process, chemical like cytokines and prostaglandins are released. These little messenger chemicals promote healing and recovery.
- Blood flow increases to the affected area, bringing oxygen and nutrients to repair the muscle tissue.
- At the same time, an accumulation of metabolites such as lactic acid can build up, contributing to that stiff, achy feeling.
- Your nervous system also plays a role – pain receptors (called nociceptors) in muscles send pain signals to the brain, saying “this hurts!”. This is your body’s clever way of telling you to rest and recover.
- All of these processes combine to help your muscles rebuild stronger and more resilient, so the next time you are fitter, faster and better adapted for your next physical challenge.
Immediate Strategies for Alleviating DOMS
When DOMS strikes, there are several simple ways to ease the discomfort and speed up recovery.
ICE
Applying ice to sore muscles can help inflammation and numb the discomfort to provide temporary pain relief, and is one of the easiest and most effective initial treatments. Use an ice pack for 15-20 minutes several times a day during the first 48 hours post-exercises for best results.
Massage
A gentle massage can do wonders for achy muscles. It boosts blood flow, helps to clear out metabolic waste products and deliver essential nutrients to aid with muscle repair of the affected area. Just be warned – be gentle, it may feel a little tender at first!
Foam rolling
Foam rolling is an effective self-massage technique that targets tight or sore areas. While it can feel uncomfortable initially, regular rolling can help loosen stiff muscles and reduce DOMS intensity over time.
Active DOMS Recovery Techniques
Light movement is your friend! Activities like walking, swimming or gentle cycling can increase circulation without adding extra stress or strain. This helps to expedite the removal of waste products and delivers oxygen and nutrients to tired muscles.
Passive DOMS Recovery Techniques
Ice baths, saunas and stretching are great in calming inflammation, aiding in recovery and relaxing the body. And never underestimate sleep – aiming for 7-9 hours of quality sleep each night will support optimal muscle recovery. Rest and recovery days are just as important as training days when it comes to preventing overtraining and keeping DOMS at bay.
The Role of Nutrition in DOMS Treatment
Let’s not forget one of the most powerful tools for recovery – NUTRITION!
What you eat can make a huge difference to how quickly your muscles bounce back after a tough workout as nutrition plays a vital role in the recovery process. A balanced diet rich in protein, healthy fats and plenty of hydration supports muscle repair and reduces inflammation, helping you recover faster and feel better sooner.
Protein – The Muscle Repair Hero
Protein is the golden ticket to effective muscle recovery. It provides the essential amino acids that repair damaged muscle fibres. Incorporating quality protein sources such as lean meats, fish, eggs, dairy products, and plant-based proteins – especially within a few hours after exercise – can give your muscles what they need to recover and grow stronger.
Omega-3s – Your Anti-Inflammatory Ally
Healthy fats like omega-3s (found in fatty fish, flax seeds, and walnuts) have natural anti-inflammatory properties that can help ease muscle soreness and promote faster recovery and healing. Addin these to your diet regularly can make a different in how you feel post-workout.
Hydration – The Unsung Hero
Water keeps everything moving – it helps transport nutrients to your muscles and flush out metabolic waste products from exercise. Aiming to stay hydrated throughout the day whether it be before, during, or after training, helps your body to recover more efficiently.
If you are looking for personalised guidance with your nutrition journey, our dieticians can help to design a nutrition plan tailored to your recovery goals and training load.
When to Seek Professional Help for DOMS
If muscle soreness is starting to interfere with your daily life or training, it may be time to seen professional support. A physiotherapist can assess you and create a tailored recovery plan to get you back on track.
While DOMS is usually harmless and is a common part of training, managing it effectively is key staying at your best, especially if you are training regularly or aiming for top performance.
For athletes, physiotherapists can use advanced recovery techniques such as manual therapy, or electrical stimulation to reduce pain and speed up healing. While dieticians can provide valuable guidance to optimise your nutrition and recovery.
For the everyday athletes, professional advice can be even more important! Persistent soreness lasting longer than a week, or accompanied by swelling, bruising, or loss of function, may indicate a more serious injury that requires medical attention.
Seeing a physiotherapist doesn’t just help with recovery – it can also uncover and correct issues like muscle imbalances or improper training techniques that may be contributing to your symptoms. Addressing the root causes will minimise the risk of DOMS and enhance your overall performance.
If you are unsure whether your pain is normal or something more, don’t ignore it. Book an appointment with us now for an expert assessment and management plan to help you recover, move better and perform at your best.
The Role of Nutrition in DOMS Treatment
Let’s not forget nutrition!
Nutrition plays a vital role in the recovery process and can significantly impact the severity and duration of DOMS. Consuming a balanced diet rich in essential nutrients and protein can support muscle repair and reduce inflammation.
Protein the golden ticket to effective muscle recovery, as it provides the building blocks (amino acids) necessary for repairing damaged muscle fibres. Incorporating high-quality protein sources such as lean meats, fish, eggs, dairy products, and plant-based proteins into your diet can help expedite the recovery process.
It’s also a good idea to use omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, which have anti-inflammatory properties that can help reduce muscle soreness. These healthy fats can mitigate the inflammatory response associated with DOMS, promoting faster recovery.
And don’t forget hydration! Water helps transport nutrients to the muscles and flush out metabolic waste products so the more you drink the quicker you can flush and recover. Aim to drink plenty of water throughout the day, especially before, during, and after exercise, to support optimal muscle recovery.
If you need more help with this, you can book in with our dieticians to create a personalised program.
When to Seek Professional Help for DOMS
If you’re getting DOMS in a way that is affecting your everyday life and training, it might be worth speaking to a professional who can create a tailored program that plans your recovery.
While DOMS is a common and generally harmless condition, when it comes to top performance, managing DOMS is an essential part of the strategy.
For athletes, working with a physiotherapist can offer advanced recovery techniques, such as manual therapy, ultrasound, or electrical stimulation, to alleviate pain and promote healing. Similarly, dieticians can put you on the right track to boost your recovery.
For everyday athletes, seeing a professional might be even more important as the body may be less adapted to DOMS. Persistent soreness that lasts beyond a week or is accompanied by other symptoms such as swelling, bruising, or loss of function may indicate a more serious injury that requires medical attention.
Seeing a physiotherapist can aid the recovery from DOMS, while also managing any muscle imbalances or improper training techniques, that may be contributing to your symptoms. By addressing these root causes, they can help you develop a more effective training plan that minimises the risk of DOMS and enhances your overall performance.
Don’t hesitate to seek professional assistance if you’re concerned about your muscle soreness or recovery process. You can contact us now for more information.