Everybody experiences after-workout pain; whether a beginner, an intermediate, or a fitness expert. Our muscles react when stretched beyond their present capacity, leading to Delayed Onset Muscle Soreness (DOMS).

DOMS is typically soreness or pain that develops 12-24 hours after an exercise has been carried out.

It may create increased pain between 24-72 hours after an exercise has been carried out. The muscle experiences DOMS when an individual works out for the first time, returns to exercising after a while, or pushes the muscles beyond their limit. During this process, microscopic damage happens to the muscles. DOMS is the side effect of the repair process that occurs hours after the muscle damage.

Delayed Onset Muscle Soreness (DOMS ) does not only cause soreness or muscle pain it also comes in the form of tenderness of the affected area, stiffness of the joint, and swelling of the affected limb. But this does not necessitate seeking medical intervention, except in rare cases where the kidney is placed at great risk by muscle breakdown.

PREVENTION OF DOMS

You cannot dictate to the muscles how they will react to the microscopic damage during your workout, but you can minimize the damage done. When next you do an exercise, here are basic things to look out for if you want to prevent after-workout pain.

• Progress Slowly With Your Workout Load or Intensity: When you start exercising for the first time, pick up exercising after a long break, or move from a present workout program to a new one; pain is unlikely to be avoided. But we can reduce its effect by building pace slowly, giving the muscle enough time to adapt to the stress.

If you are a beginner, start with (8-10 reps x 2 Sets) for every strength workout routine.

Learn and master the proper form for every workout routine before increasing loads, reps, sets, or decreasing rest time. If you want to increase your workout load or intensity, use the 10% rule. Increase your present workload or intensity by 10%. For example, if your present running record on the treadmill is 10km/hr. for 30 minutes, increase to 11km/hr. for 30 minutes when you want to increase your speed. If your current bench press record is (8 reps x 3 Sets x 50kg), increase one of them at a time. Either increase the reps, set, or load by 10% when progressing.

• Stay Hydrated During Your Workout: Oxygen is supplied to various parts of the body through the blood. When we work out, the body demands increased blood flow to muscle areas worked on. 

Blood flow is hindered when we are dehydrated because the blood is made up of 82% water. 

Dehydration results in less blood flow to the muscle areas worked on, leading to fatigue. Take a sip of water or an electrolyte drink after every set or 5 minutes of workout. Do not drink water only when you are thirsty. Be sure to replace the amount of fluid burnt during your workout once you finish.

• Cool Down After Workout: Do not end your workout abruptly. Most times, individuals end their workout without proper warning to the body. A car running at high speed will turn over if the brake pad is hit abruptly; the body reacts in the same manner when we end our workout without stretches or less intense routines.

Always carry out basic stretches or lesser intense routines when you’re done with your day’s program, to give your body time to cool down.4