DOMS (Delayed Onset of the Muscle Soreness)

What are the symptoms of DOMS(Delayed Onset of the Muscle Soreness)?

There are a few common symptoms of DOMS(Delayed Onset of the Muscle Soreness) listed below.

• Tenderness of muscles
• Stiffness of muscles and the motion range is reduced due to the stiffness
• Muscle fatigue
• Weakness and tiredness 
• Swelling of the affected muscles
• Short term loss of the strength of the muscles 
• Dizziness and nauseatic feeling are also rare symptoms which might happen in some individuals 

When do I need to consult a doctor?

DOMS(Delayed Onset of the Muscle Soreness) results in the muscle pain which wears away within 1 to 3 days. In that case, there’s no need for consulting a doctor. But there might be certain cases where you have to have to consult a doctor. Some of the most common conditions under which you might have to consult a doctor are the following.

• If your pain is not going for more than 48 to 72 hours after exercise, the persisting pain might be indicative of DOMS(Delayed Onset of the Muscle Soreness)
• In the case of the pain related to DOMS(Delayed Onset of the Muscle Soreness) comes  back more sudden after the day of the workout, it is always recommended to consult a doctor
• If you experience pain around the joint area and not only in the muscles, it’s always suggested to consult a doctor.
• You should consider consulting a doctor if you are experiencing swelling and discomfort around the joints. 
• Make sure you consult a doctor if you are passing dark urine while excreting

How to diagnose DOMS(Delayed Onset of the Muscle Soreness)?

DOMS(Delayed Onset of the Muscle Soreness) can be diagnosed through a blood test. The blood test is done by the procedure of venipuncture. The blood test helps in detecting various biochemical markers such as creatine kinase and lactic dehydrogenase which are generally found in the blood of the people who are suffering from DOMS(Delayed Onset of the Muscle Soreness).

Is it recommended to rest when you are suffering from DOMS(Delayed Onset of the Muscle Soreness)?

It is a normal tendency to feel like resting and relaxing after all the pains that you might have experienced after a strenuous exercise. But it is highly recommended that if you do not have severe pain due to DOMS(Delayed Onset of the Muscle Soreness) you shouldn’t rest completely and stop your regular movement. Prolonged resting while suffering from DOMS(Delayed Onset of the Muscle Soreness) can result in worsening the pain and stiffness.

You can exercise some gentle movement and throughout the day rather than doing any high-intensity cardio or powerlifting. The exercises which you can generally try performing when you are suffering from DOMS(Delayed Onset of the Muscle Soreness) are some light yoga and low to moderate intensity regular exercises like walking, cycling as well as swimming.

How to treat DOMS(Delayed Onset of the Muscle Soreness)?

There are several ways of treating DOMS(Delayed Onset of the Muscle Soreness). Some of the most common ways are as follows:

Massage 

Massage is one of the best ways of treating DOMS(Delayed Onset of the Muscle Soreness). After a strenuous workout, your muscles get stiffened. A good massage can always help you relax your muscles and helps in reducing the pain related to DOMS(Delayed Onset of the Muscle Soreness). You can self-massage some muscles in your body such as the calves, thighs, buttocks, arms, shoulder. 

Usage of Topical Analgesics 

Topical analgesics are very good pain relievers. You can apply these in the areas of the soreness. Topical analgesics with arnica content is very helpful for easing the pain related to DOMS(Delayed Onset f the Muscle Soreness). Before applying Topical analgesics, make sure you are reading the instructions written on the packaged paper.

Cold baths 

Cold baths are very effective in treating the pains related to DOMS(Delayed Onset of the Muscles Soreness). Taking cold baths by immersing the whole body in the water of temperature ranging from 10-15 degree centigrade, can be very helpful in relaxing your muscles and treat all the muscle tears and muscle fatigues.

Warm bath

Besides the cold bath, warm bath is also a way of treating DOMS(Delayed Onset of the Muscle Soreness) since warm water is also very effective in relieving the pain and easing the stiffness. 

Consumption of anti-inflammatory food

An individual suffering from DOMS(Delayed Onset of the Muscle Soreness) is always suggested to eat food which has anti-inflammatory properties. Some of the common anti-inflammatory foods which are recommended are tomatoes, olive oils, leafy vegetables such as spinach, kale and nuts like almonds, walnuts. Fruits such as strawberries, cherries oranges and fatty fishes such as salmon, tuna, mackerel, sardines are also recommended since they have high anti-inflammatory properties.

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