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

Have you ever felt muscle pain after an intense workout that lasted for several days?If so, you have most likely experienced soreness or DOMS (Delayed Onset Muscle Soreness).These two situations are often confused, but they differ slightly in nature and mechanism of occurrence.In this article, we will take a closer look at them and find out how we can prevent them and how to deal with them.

What are sores?

Soreness, also called muscle soreness, is a feeling of pain and tension in the muscles that usually appears 24-48 hours after intense physical exercise.This may be due to increased strain on muscles that we are not used to using.Micro-injuries in muscle tissues lead to inflammatory processes, resulting in pain and tension.

What is doms?

DOMS, or Delayed Onset Muscle Soreness, is a type of muscle soreness characterized by a delayed appearance of muscle pain.DOMS most often occurs after training in which the muscles were exposed to eccentric contractions, i.e. those that lengthen during work.This makes the muscles more susceptible to micro-injuries, which later manifest themselves in pain.

Soreness and doms – how to prevent them?

Although soreness and DOMS are natural effects of intense training, there are ways to prevent them or at least reduce their severity:

• Regularly stretching your muscles before and after training.
• Gradually increase the intensity of your training to give your muscles time to adapt.
• Proper hydration of the body.
• Avoiding excessive muscle load.
• Varying your training to avoid monotony and overloading specific muscle groups.

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

However, if you do feel muscle pain, there are proven ways to help you deal with it:

• Rest – give your muscles time to regenerate.
• Muscle massage – can help loosen tight tissues.
• Light warm-up exercises – can help improve blood circulation.
• Using cryotherapy (cold compresses) or heat therapy (warm compresses) depending on your preferences.
• Taking painkillers or anti-inflammatory medications under medical supervision if the pain is very intense.

Muscle pain after training – soreness or a disturbing symptom?

It is worth noting that soreness is a normal reaction of the body to intense physical exercise.However, if muscle pain persists for a very long time and is very intense, it may be a sign of a health problem.In such a case, it is always worth consulting a doctor to rule out possible injuries.

Your suggestions

If you have your own ways of dealing with soreness or DOMS, share them with others in the comments.The knowledge and experience of others can help prevent and relieve muscle soreness after training.

Recommended articles

If you are interested in the topic of sourdough starters and DOMS, we also recommend reading our other articles on this topic:

• “The role of nutrition in preventing muscle soreness.”
• “How to plan your training to avoid DOMS?”
• “Effective methods of warming up before training.”

Remember that healthy training is not only about intensity, but also taking care of regeneration and prevention to enjoy an active lifestyle without excessive muscle pain.