What is DOMS?
Delayed onset muscle soreness (DOMS) is the primary cause muscle pain and stiffness felt several hours to days after infrequent or intense exercise.
The soreness is most prevalent 24 to 72 hours after the exercise. It is thought to be caused by intense exercise, which causes small-scale damage (micro-trauma) to the muscle fibres. After frequent exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.
Can DOMs affect anyone?
DOMS can affect anyone - from ordinary gym-goers to elite athletes, starting a new exercise regime, intense labour or strenuous sports can cause the onset of DOMS.
The good news is that muscle soreness related to DOMS will decrease as your muscles get used to the new physical demands being placed upon them.
This is a part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.
How long does DOMS last for?
DOMS typically lasts between 3 and 5 days. The soreness can range from mild to severe and usually occurs several hours to 1 day after the triggering event.
It is important to note that this sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain, such as muscle strains or sprains.
How can I treat DOMS?
- Rest to enable faster muscle recovery.
- Ice packs for inflammation.
- Painkillers to ease the pain and soreness.
- Massage therapy or percussion therapy.
Massage Guns for DOMS?
Percussion therapy uses rapid back and fourth motions to deliver strong pulses and vibrations to sore muscle tissue through a percussion therapy device also referred to as a 'massage gun'.
This dilates blood vessels and improves circulation to the affected area so that nutrients and fresh oxygen can be delivered to deep muscle tissue – reducing fatigue, inflammation and enhancing your overall recovery so you can carry on with your day-to-day activities.
If using a massage gun make sure the amplitude is less than 12mm and utilising a flat head on a low speed of roughly 1200 percussions per minute (PPM). Once the soreness and pain eases then you can increase the speed gradually.
Looking for a good massage gun? Try the Shavron Massage Gun - a professional, safe and reliable massage device for treating DOMS and muscle soreness.