Full Form of DOMS
DOMS stands for Delayed Onset Muscle Soreness. It refers to the muscle pain and stiffness that typically occurs after intense physical activity. Here are some key points about DOMS:
- Timing:
- Symptoms usually appear 12 to 24 hours after exercise.
Peak soreness is often felt around 48 hours post-exercise.
Causes:
- DOMS is primarily caused by eccentric muscle contractions, where muscles lengthen under tension (e.g., lowering weights).
It can also occur from new or intense workouts that the body isn’t accustomed to.
Symptoms:
- Muscle pain and stiffness
- Swelling in the affected muscles
Temporary loss of strength
Management:
- Rest: Allow muscles to recover.
- Ice: Apply ice packs to reduce inflammation.
- Gentle Stretching: Helps to alleviate stiffness.
- Hydration: Drink plenty of fluids to stay hydrated.
Over-the-Counter Pain Relief: Non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain.
Prevention:
- Gradually increase the intensity of workouts.
- Incorporate proper warm-up and cool-down routines.
- Maintain a balanced diet to support muscle recovery.
Understanding DOMS can help individuals manage their exercise regimen effectively and promote better recovery practices.