D.O.M.S Treatment Guide

There are several DOMS treatments that can lessen your pain and encourage muscle recovery so you can continue exercising. You don’t have to be an elite athlete to experience delayed onset muscle soreness, more commonly known as DOMS. This muscle pain typically starts 12 to 24 hours after a workout and peaks somewhere between one to three days after. While DOMS can be a normal response to a tough workout, the pain and stiffness are no treat. Keep reading for more tips on treating DOM symptoms.

Best DOMS Treatment Tips

DOMS is different from the muscle pain you feel immediately after a workout. This type of muscle soreness happens after an intense workout that involves eccentric exercise. Think of a physical activity that requires you to tense your muscle as you lengthen them. Check out our best DOMS treatment tips and how you can incorporate them into your workout recovery.

Massage Relief

Massage is well-known for reducing tension, working out muscle knots, and improving blood flow to muscle tissue. For people with DOMS, massage can provide pain relief and reduce muscle stiffness. The pressure on the muscles will reduce inflammation within the muscles and lactic acid build up. Here are a few types of massage you can use in the comfort of your own home.

Hot & Cold Therapy

Hot and cold therapy is a popular treatment choice in sports medicine for good reasons. It can be done just about anywhere, doesn’t require special equipment, and is medication-free. Here’s a little more about each type of therapy.

Compression Therapy

Wearing a compression device after eccentric exercise is one way to reduce inflammation and can lessen the symptoms of DOMS. After you work out, wearing a compression sleeve is an easy to put on compression device that applies constant pressure over your limb. Another option is to use an elastic bandage. These bandages will give you adequate compression but are more time consuming to put on and take off.

What is Compression Therapy?

Topical Pain Cream

Topical analgesics are gel or lotion based products that temporarily alleviate pain. The pain cream is applied to the skin and can ease the pain with a cooling or warming sensation. While these products won’t completely solve DOMS they can reduce the symptoms to make it easier to move around while you heal.

Foam Rolling

Foam rolling is a type of myofascial release, it can reduce inflammation, improve your range of motion, and lessen muscle pain and soreness. Grab a foam roller and place it on the ground. Place your sore muscle on top of the roller and apply body pressure against it. Slowly move over, going back and forth to let the foam roller press deep into the muscle fibers to release tension.

Learn more about foam rolling specific muscle groups below:

• Shins
• Calves
• Hamstrings
• Lower Back
• Upper Back
• Hips
• IT Band

Stretching

Gently stretching before and after an intense workout can reduce the discomfort of DOMS. Focus your stretching on the muscle groups that received the greatest workout and slowly take your body through the movements. If you begin to feel any sharp pain, stop stretching. If you are particularly tight a stretch strap can help you achieve a nice deep stretch even if you can’t reach too far.

Cool Down After Exercise

Performing a proper cool down after a tough exercise is just as important as warming up. Focus on getting your heart rate and blood pressure back to pre-exercise levels. Take a walk and perform a few stretches that target the muscles your body just used.

Pace Yourself

One of the best ways to treat DOMS is to prevent it from even happening. An occasional strenuous exercise can feel great but you need to slowly build up to that level and pace yourself. Endurance that you’re not typically used to can cause muscle damage and injury. Before your workout, warm-up with a brisk walk or active stretching to get your blood pumping and muscles primed for a healthy workout.

Get Moving on a Rest Day

Sore muscles will make you want to take a rest day but remaining sedentary will only increase pain and stiffness. Avoid high-intensity workouts and weight-lifting but with DOMS you should keep your body moving. Go for a walk or pull out the yoga mat and work through some gentle positions. This active recovery will help your muscle function and healing.

Adequate Diet

Another way to treat DOMS is to ensure your diet is full of nutrients that encourage muscle tissue healing. The easiest way to know that you are getting all the vitamins and minerals you need is to “eat the rainbow”. Your plate should contain a variety of colors which will all help your body recover from DOMS. Potassium, calcium, protein, and even carbohydrates are important in repairing muscles and lessening your recovery time.

Reduce Your DOMS

DOMS is a type of muscle soreness that starts one to two days after an intense workout and lasts for several days. It can be so intense that some people avoid as much movement as possible and even stop exercising. But it doesn’t need to be that way, effective treatments include massage, stretching, and ice packs. If you have any concerns about your DOMS and if the pain you are feeling is normal reach out to your doctor or physical therapist.

Resources:

https://www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS)

SHOP TOOLS FOR D.O.M.S.