What You Need to Know about DOMS

It’s a familiar scenario: you’ve had a great workout, you feel great about it as you wrap up and head home, and you’re very satisfied with yourself. The next morning, however, is a different story! It seems as if every muscle in your body is wracked with pain, and you can’t face even the slightest exercise today. This is what we know in the fitness trade as DOMS, or Delayed Onset Muscle Soreness. It’s experienced by everyone who enjoys a workout, and yet it is no bad thing.

What is DOMS and what do you need to know about it? My clients frequently ask me to explain DOMS and what they can do to minimise the effects, so here’s what I tell them.

What is DOMS?

When you experience DOMS, what you are feeling is the effect of temporary inflammation of the muscles you have been working. This is entirely natural, and it will pass. It normally manifests within 24 and 48 hours of you taking part in your exercise, and there will be a period afterwards where your body works hard to repair itself from this temporary problem. This involves blood cells attacking the area to get rid of the soreness, and this will make you feel worse before you get better! But there is no need to worry; you are not permanently damaged, and it will pass.

What To Do When You Suffer from DOMS

The first thing I tell my clients to do when they are going through the aches and pains of DOMS is to run a hot bath and add Epsom salts. Epsom salts includes high levels of magnesium, a substance that can help soothe the soreness and widen the blood vessels. Or, for the same effect, you could sit in a cold bath for a while, but that’s far less comfortable!

There are ways to help keep your DOMS to a minimum, too. I would recommend that while you are going through your routine, you wear knee-high compression socks. These are very good at helping with the blood flow and will work towards alleviating the effects of DOMS, so come highly recommended.

Also, why not indulge in a massage, and I would especially recommend that you enjoy a foam rolling massage for the best effect with DOMS. It’s a sensible decision, and it will definitely help you overcome the effects of DOMS more quickly.

Final Word

As I said above, don’t worry about DOMS. It’s a perfectly natural reaction by your body to the muscles being worked hard, and is actually a sign that you are exercising correctly and heading in the right direction. It can be alleviated by wearing compression socks as suggested, and is also helped afterwards by a hot Epsom salts bath, and a massage. It will go away, but it might be uncomfortable for a while!

If you want more information on DOMS, there is plenty advice out there, but in the meantime keep up your exercise regime, and follow the tips above for greater comfort.

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About Paul Wallace

Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes