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Delayed Onset Muscle Soreness (DOMS)

Categories
  • DOM
  • Muscle
Tags
  • DOMS
Muscle

Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness (DOMS) is a muscle disorder that may occur after exercise, especially after eccentric unconditional training.

The symptoms are muscle pain with associated weakness in the specific muscle group affected.

Ice pack hamstring muscle after injury
Muscle exoskeleton damage

Causes of DOMS

Inflammatory damage
Inflammatory damage and Ca+2 Dysregulation
Ca+2 Dysregulation
Muscle exoskeleton damage
Muscle exoskeleton damage

DOMS management

Prevention:

  • Appropriate muscle strength and conditioning
  • Hamstring muscle group is a common area of DOMS. Adequate strengthening and conditioning may prevent or reduce the severity of DOMS in this muscle group.
Strengthening: hamstring conditioning
Strengthening: example of hamstring conditioning
Strengthening: hamstring conditioning
stretch
Stretching example for increases hamstring flexibility.

Acute management:

  • Anti-inflammatory medication
  • Rest & ice especially when associated acute injury
  • Caffeine may have some benefit
  • Conditioning: Stretching & strengthening areas affected after recovery
Ice pack hamstring muscle after injury
Ice pack hamstring muscle after injury

My progress preventing DOMS with ASSIC strength & conditioning app

Muscle Cramps
General Muscle

Download ASSIC Performance Fingerprint or Strength & Conditioning apps for exercise and rehabilitation including stretching routines

apple app store  google play store

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