DOMS: Delayed Onset Muscle Recovery

How to prevent DOMS when resuming gym.

Future physio Tessa provides her tips.

What is ‘Delayed Onset Muscle Soreness’? DOMS is the muscle soreness you feel 24-48 hours after an intense workout, and is associated with feeling stiff, sore and less capable than usual. Typically, DOMS occurs due to increases in workout intensities, with unaccustomed exercises or with exercises comprised of lots of eccentric muscle contractions.

So, what can you do to prevent it? Swipe to see!

References:

Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Cold‐water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, (2).

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403.

Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7).