Delayed onset of muscle soreness (DOMS), also known as muscle fever is the pain and stiffness felt in muscles several hours or days after unaccustomed or strenuous exercise. It is commonly noticed in the muscle belly. The common signs and symptoms of this condition include muscle stiffness, pain, a decreased range of motion, decreased muscle strength, local edema and warmth and tenderness with palpation throughout the involved muscle belly.
DOMS is mainly caused by eccentric muscle contraction exercises. These exercises are the ones in which the muscle contracts as it lengthens. Some examples are running downhill, deep squats, bicep curls, lowering weights and pushups.Self- myofascial release is used to treat DOMS. The best way to do this is through foam rolling. Foam rolling can help relieve muscle soreness. It is also an effective tool for warm-up and cool-down before and after exercise.
So how exactly does this treatment technique work?
When you apply pressure to specific points using your own body weight on top of a roller it can help release muscle tightness or trigger points, which are also known as knots. This self massage technique will loosen the muscle and help it to return to its normal function. Foam rolling also releases the tension in the muscles. Further, it also improves the flexibility. This in turn will also increase blood flow to your muscles and increase movement.
Foam rolling is a treatment technique that worksFoam rolling can be done daily and it is integral to injury prevention. It also decreases soft tissue density. About 10 minutes of foam rolling a day is enough to prevent your body from DOMS. In addition one can also use pain relief creams, balms and patches. A steaming hot bath can help with DOMS as it will dilate blood vessels that promote blood flow and help muscle relax.
So much for the therapy. But how does one prevent DOMS? Well, a proper warm-up reduces your chances of this condition. Stretching exercises before and after a workout and appropriate compression garments can prevent DOMS. Moreover, physical rest is very necessary. Complete sleep is must as it is the only time period when the body heals. In addition proper supplements are helpful.
There is no problem if you continue to exercise even after having DOMS. However, always keep in mind that you increase the intensity of the workout gradually.
Disclaimer: The views and opinions expressed in this article are solely the author's and Fit NorthEast does not take any liability. Though the facts and information stated here are genuine and authentic we recommend that you consult your doctor/physiotherapist before trying the procedure as individual patient cases and sensitivities are different.