Workout and Exercise is the main requirement for body to keep it healthy. The broad objective of exercise is to maintain or enhance the physical fitness and general health. People are doing exercise for many of the different reasons like to maintain the weight of body, for fun, strengthening muscles, for making memory sharp etc. People of all ages can benefit from doing some exercise. It is important that regular physical activity is a part of life for all the children, adults and older people. Exercise can be divided in three main types, Aerobic training, Anaerobic training and Agility training.
There are also some benefits of exercise. Exercise is first need for reduce the stress and boost brain power. As well as you can enjoy the great outdoors and increases the relaxation. With the help of exercise you can improve your fitness and you will feel more able to do things like dancing, biking, playing with kids.
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What is Delayed onset muscle soreness (DOMS) effect?
Delayed onset muscle soreness or DOMS effect is also called the muscle fever. It is the pain and stiffness felt in muscles of several hours to days after the strenuous or continuous exercise and is perfectly normal. It is common when beginning a new exercise or changing your exercise routine and is a common cause of pain after the workout. The muscles soreness that results from DOMS generally sets in 24 to 48 hours after the exercise or workout. Delayed onset muscle soreness is one symptom of exercise induced muscle damage. DOMS is thought to be a result of microscopic tearing of the muscle fibers.
In the DOMS effect not all the symptoms are present at a time and you may not experience the symptoms. The pain of DOMS effect is generally peaks after the 3 to 4 days. It goes away after 3 to 7 days. But, sometimes the pain does not disappearing until the 10 days after a workout or exercise.
What Causes Delayed Muscle Soreness after Exercise
People who are just beginning the exercise then often they are suffer from DOMS. In DOMS, the mount of microscopic tearing is depends on how hard long you exercise and what type of exercise you do. Any movement, which is not used by you that can lead to DOMS. But, eccentric muscle contractions means the movements that cause muscle to forcefully contract while it lengthens seem to cause the most soreness of muscle.The examples of eccentric muscle contractions is going down stairs, running downhill, lowering weights such as the lowering phase of bicep curl and the downward motion of squats and push ups.
Most of the seasoned athletes can also have the DOMS effect. Isometric or static exercise causes less soreness of muscles while concentric or shortening exercise causes none soreness of muscle.
Tips to Reducing DOMS
Delayed onset muscle soreness or DOMS can be reduced by slowly increasing the intensity of a new developed exercise program. It is automatically disappears in 5 to 7 days after the activity. Some of the tips for reducing the DOMS effect are as under.
- Warm up: If you are increases the body temperature then it is help to get relief against the DOMS. It helps you to prepare muscles for the shock of an intense workout.
- Ice Sore Muscles: Cold pack of ice is help you to reduce the pain and inflammation of DOMS. It is the convenient method to reducing the DOMS. Ice has an instant cold compress, which gives you instant relief.
- Stay Hydrated: If you have lack of electrolytes, then it can make sore of muscles. If you drinking the drink, which has amount of Hydrated is full, it helps you to reduce the effect of delayed onset muscle soreness.
- Do Cardio: A cardio workout is increase the flow of blood and it acts as a filter system. It brings nutrients like oxygen; protein and iron for make the muscles good. The nutrients is helps the muscle for fast recovery.
Sitosterole, plant sterols and protease enzymes can help reduce the inflammation and which is associated with the DOMS. Trypsin, bromelain, chymotrypsin and papain are the examples of such protease enzymes that can help to reduce the affect effect of DOMS. These protease enzymes are affect the gastric system. So, contact doctor before taking such as the protease enzymes.
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How to treat DOMS
There are no therapy has been found for DOMS effect which gives relieved against it and no any simple ways to treat or prevent the DOMS effect. Some Treatments such as ice packs, massage, tender point acupressure, anti-inflammatory drugs are help to treat the DOMS. Some non-steroidal anti-inflammatory drugs such as aspirin or ibuprofen may help relieve pain. DOMS does not require medical intervention.