Dealing with muscle soreness

 Electronic Stimulation (source)

If you have ever had a long lay off from exercise or had a really tough workout in the gym, chances are that you have suffered from DOMS. DOMS (Delayed Onset Muscle Soreness) is the pain felt in your muscles typically 24 to 72 hours after strenuous activity.

The main cause is inflammation due to microscopic tears from hypertrophy (muscle growth). Beyond your comfort level – there is no real health concern that DOMS presents.

Prevention methods for DOMS include – a good warm-up, cool-down, massage and stretching after workout period has ended.

Here are a few tips to help minimize the duration of DOMS and get you back to 100% on the athletic field.

Take an ice bath and contrast with a warm bath.

Try using a NSAID (aspirin or ibuprofen).

Avoid activities that cause extreme pain – this may lengthen recovery time.

Use the R.I.C.E method (Rest, Ice, Compression, Elevation)

Electronic muscle stimulation may also help with soreness.

DOMS pain should be gone after 4 or 5 days; if pain lasts for more than 7 days you may have a more serious condition and should immediately consult a physician.