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.
Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS)
Causes of DOMS
Inflammatory damage
Ca+2 Dysregulation
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: example of hamstring conditioning
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
My progress preventing DOMS with ASSIC strength & conditioning app
Download ASSIC Performance Fingerprint or Strength & Conditioning apps for exercise and rehabilitation including stretching routines
