Delayed Onset Muscle Soreness (or to use the more popular term DOMS) is a frustrating condition that affects a number of fitness athletes. DOMS can typically be felt six-to-eight hours after a workout and peaks within one-to-two days post-training. While some people wear DOMS with pride, other athletes want to get rid of them as soon as possible. To all of you who want to reduce DOMS; there is hope!
What are Delayed Onset Muscle Soreness?
There is no consensus between experts on how DOMS occur. However, most experts tend to agree that DOMS is caused by numerous of factors. First, the muscle soreness is a result of micro-tears in the muscle fibres. The breakdown of muscle fibres increases inflammation, which further breaks down muscle fibres; just like a vicious spiral. Some people are more at risk at having DOMS than others. Just remember that lack of DOMS is not a result of a bad workout!
- Eat anti-inflammatory food
Food with antioxidant combinations is proven to reduce the inflammation. Fruit and vegetables are rich in antioxidants and therefore also anti-inflammatory. A number of supplements contain antioxidants. Lately, Super foods like Gojiberries have gained huge attention from athletes due to the rich amounts of antioxidants.
- Drink Black Tea (or green)
New studies have shown that Black Tea extract reduces Delayed Onset Muscle Soreness as well as Oxidative Stress. These findings should be considered as a ground-breaking discovery, as Oxidative Stress can lead to chronic inflammation. If black tea is not your favourite, consider Chinese green tea. This plant is also known to reduce oxidative stress and hence inflammation.
- Warm up
A proper warm up before a workout can reduce DOMS. In general, you should warm up all your muscles before a workout. Bodyweight exercises like TRX or using lightweights in the beginning of a workout can get you a long way. Please note that warm-up exercises do not prevent loss of muscle force!
- Cool down
After a tough workout it is important to do some exercises that cools your body down. Cool down exercises will help your body transform from working hard to resting. A sudden stop in physical activity might make you feel dizzy, which is why the post-workout phase should always be a part of your exercise routine. Why do you think professional athletes runs a bit longer even after running a marathon?
Freedman, L. (u.d.). Men’s Fitness. Hentet fra 5 WAYS TO COOL DOWN AFTER A WORKOUT: http://www.mensfitness.com/training/build-muscle/5-ways-to-cool-down-after-a-workout
Olsen, O., Sjøhaug, M., Beekvelt, M. v., & Mork, P. J. (December 2012). The Effect of Warm-Up and Cool-Down Exercise on Delayed Onset Muscle Soreness in the Quadriceps Muscle: a Randomized Controlled Trial. Journal of Human Kinetics , s. 39-68.
Shawn, A. M., Pellegrino, J., Senso, M., McKeever, K. H., Lupinacci, A., & Epstein, M. (May 2008). Black Tea Extract Reduces DOMS, Oxidative Stress, and Cortisol Responses to High-Intensity Interval Training. Medicine & Science in Sports & Exercise .