Soreness and doms – how to prevent muscle pain during and after training?

Have you ever experienced pain in your body after an intense workout that made it difficult to function on a daily basis? It’s a feeling that everyone who trains regularly knows.

Muscle pain that appears after intense physical exercise can be extremely bothersome. In this article you will learn what soreness and DOMS are, how to prevent them and how to deal with them to enjoy the effects of training without unnecessary discomfort.

What are sores?

Also known as delayed onset muscle soreness (DOMS), it is a feeling of muscle pain and stiffness that occurs after intense exercise. This is a type of body response to unusual stress on the muscles, especially when the exercises are new or more intense than usual. They usually appear 24-72 hours after training and may last up to several days.

What is doms?

DOMS, or Delayed Onset Muscle Soreness, is a medical term used to describe delayed muscle pain. This is a type of soreness that appears after a certain period of time after completing training. DOMS is caused by muscle micro-tears that occur as a result of overuse or unknown stress on the muscles. This is the body’s natural reaction to new training challenges and is a sign that the muscles are adapting to new conditions.

Soreness and doms – how to prevent them?

While soreness and DOMS are inevitable, there are some steps you can take to prevent them or at least lessen their severity:

Warm-up: Before starting your workout, make sure you warm up properly. Dynamic stretching and a short cardio session will help prepare your muscles for intense exercise.

Gradual increase in intensity: Avoid increasing your training load too suddenly. Gradually increase the intensity of your exercises to give your muscles time to adapt.

Regularity of training: Regularity of training helps keep the muscles in better condition and reduces the risk of soreness.

Soreness – how to deal with it? proven ways for doms

If soreness and DOMS have already occurred, there are several proven ways to alleviate them:

Stretching and massage: Gentle muscle stretching and massage can help loosen tight muscle tissue and reduce pain.

Applying cold and heat: Alternating cold and warm compresses can help reduce muscle swelling and pain.

Rest: Give your muscles time to recover. Avoid intense training when you experience severe soreness.

Muscle pain after training – soreness or a disturbing symptom?

It is worth noting that soreness and DOMS are the body’s natural reactions to intense training. However, if muscle pain is very severe, lasts for a long time or is accompanied by other disturbing symptoms, such as swelling, fever or difficulty in moving, it is worth consulting a doctor. This may indicate more serious health problems.

Your suggestions

Taking into account individual needs and experiences, it is worth experimenting with different methods of preventing and dealing with soreness and DOMS. Every body is different, so it’s important to find a strategy that works best for you.

Recommended articles

If you are interested in soreness and DOMS, it is worth reading other articles on this topic. Many sources provide valuable information on this topic that can help you better understand the mechanisms behind delayed onset muscle pain and how to alleviate it.

To sum up, soreness and DOMS are natural effects of intense training. However, we can act preventively and use effective methods to alleviate discomfort to enjoy a healthy and active lifestyle without unnecessary muscle pain.