Delayed Onset Muscle Soreness

I received a few messages and calls from a few of my clients because they were sore from their previous workouts. One asked for more stretches for that specific area, another wanted to know if she should still workout the same muscles even though it’s been 48 hrs and another client just failed to apply the assigned stretches and therefore she could barely walk.

I must admit, I love receiving feedback from my clients. I find it quit comical when I hear of how they are getting through their next few days after a vigorous workout.

All that to say this…Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.
DOMS tends to creep up as soon as six to eight hours post-exercise, and peaks around the 48-72 hour mark, though there is much individual variation of this timeline.

I stress to my clients on a daily basis how important it is to stretch. I suggest that they perform a full body stretch in the morning and again before they go to bed at night.

Stretching and flexibility is one thing people tend to not hold with high importance. We just don’t stretch enough.

Most people don’t realize how important staying flexible and stretching the muscles really help us carry on I. Out everyday lives. After a moderate to vigorous workout, stretching helps break the cycle,” which goes from soreness to muscle spasm to contraction and tightness.  Stretching gives you better flexibility and  improves your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.
So you might be wondering how how to treat DOMS? Several remedies come into play, such as ice, rest, anti-inflammatory medication, massage, heat, and stretching have been reported as helpful in the process of recovery.

Prevention is key. Stay hydrated and flexible.


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