DOMS Decoded: Tips to Ease Post-Workout Pain

Regular exercise builds physical strength, improves endurance, and maintains good emotional health. However, if you have just started working out or shifted to a more intense routine, you may experience mild to severe pain known as Delayed Onset Muscle Soreness (DOMS). It's essential to know about this condition so you can take quick measures to prevent or treat it.

To help you in this regard, we are going to discuss DOMS meaning in detail, along with its symptoms, treatment, and prevention tips.

What Does DOMS Mean?

DMOS is a type of muscle pain that occurs after a workout. But how does this happen? When you engage in an intense workout, the muscle fibers in your body stretch to the maximum, which results in small tears.

Your body then responds to this muscle tear by causing inflammation or pain. Here's a list of symptoms of DOMS that will give you a better understanding of the condition:

• Stiffness and reduced motion range
• Muscle pain and tenderness
• Swelling in the affected areas
• Fatigue

However, know that these symptoms aren't evident immediately, but take at least 12 to 24 hours.

Treating DOMS: What You Need to Know

If you are suffering from Delayed Onset Muscle Soreness (DOMS), there's no need to stress out. The following are some tips that can treat this condition, relieving you of the excruciating pain:

Get a Massage

Firstly, you can try getting a massage, as it can significantly reduce muscle soreness. Yes, it's true! Studies reveal that massage therapy significantly decreased muscle soreness levels or DOMS at 24, 48, and 72 hours after intense exercise. So, as soon as you finish your workout, you can get either professional or self-massage on areas including calves, buttocks, shoulders, and thighs. Apply lotion or oil and knead or squeeze the affected areas to get rid of soreness.

Take Cold Bath

Another thing that can help with DOMS recovery is a cold bath. How? Well, ice baths limit the number of muscle tears in your body by constricting blood vessels and reducing the onset of DOMS. Studies also show that a 10- to 15-minute full-body immersion in a cold bath (50–59°F or 10–15°C) lessens the degree of DOMS.

Tips to Prevent DOMS

Now that you are aware of DOMS meaning and how to treat it, let's discuss some tips that can prevent you from falling victim to DOMS at all:

Use an App to Monitor Workout Intensity

Research shows that the intensity and duration of exercise are key factors in DOMS. With the Train Fitness app, you can automatically monitor your weekly duration, reps, volume lifted and more. The app’s progressive overload feature helps you increase intensity at a safe rate, while the smart recovery tool shows you when specific muscle groups have fully recovered. This ensures you can adjust your workouts to prevent DOMS and make steady, controlled progress in your training.

Stay Hydrated

Drink plenty of water and electrolytes post-workout, especially if you are exercising in hot and humid conditions. It's because fluids help wash out toxins and also move nutrients toward your muscles, hence preventing Delayed Onset Muscle Soreness (DOMS).

Conclusion

Understanding DOMS is important, especially for those engaging in intense workouts without a proper warm-up. By keeping track of your daily workouts and gradually increasing intensity, you can prevent DOMS. The Train Fitness app can be a valuable tool in this process, helping you monitor your progress and avoid overexertion for a safer, more effective workout routine!