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.
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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
