Delayed Onset Muscle Soreness (DOMS) is thesensation of discomfort and pain one feels approximately 24-72 hours afterengaging in physical activity. The painusually resolves itself in 2 to 3 days, but can be bothersome and irritatingduring that time. Although previouslythought to be caused by lactic acid, this pain is actually the result of tinytears in the muscle fibers caused by activity and unaccustomed traininglevels.
DOMS is more common in those who are juststarting an exercise regimen, but can appear in everyone from serious athletesto those who only engage in recreational activities. To treat and prevent the condition there areseveral steps one can take. One of themost important is making sure the body is warmed properly before engaging inany activity. A few jumping jacks, agentle period of walking before a run, or a choreographed warm-up that is partof a fitness class will all help prepare the muscles for upcoming activity.
Warming is also important after aworkout. While common suggestions say toice sore muscles, and this does delay the initial inflammatory response thebody experiences, one should try a warm shower or bath to increase blood flowto the achy areas. Increased blood flowaids in healing, and will help the muscles recover faster from the newactivity.
Another suggestion many trainers recommend isconsuming nutritional supplements before reaching for the ibuprofen. Glucosamine, bromelain, and additionalprotein can all aid in muscle recovery, though the effects can vary from personto person. Making sure the body ishydrated will also aid in blood flow to the affected areas, and hopefullydecrease soreness sooner than later.
These steps can help in decreasing thesoreness, but there is no definite cure or preventative method for DOMS. The best thing to do is stretch, realize thatthe body is changing and improving, and make sure to get back into the exerciseshoes as soon as possible. The body willadapt, muscles will become stronger, and soon enough DOMS will be a thing ofthe past.
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Expert Performance is a vertically integratedmanufacturer of Performance Apparel. We have been making products bothdomestically and overseas for more than twenty years. Expert has been a leadinginnovator in the design and development of smart fabric technology to createand manufacture fashionable, high quality, functional garments for the activelifestyle, athletic, and sportswear markets. Our line of basic and specialtyproducts cater to the needs of distributors, decorators, and retailers. We areproud to offer profitable opportunities to you, our partner.
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