What to do about DOMS (Delayed Onset Muscle Soreness)

What to do about DOMS (Delayed Onset Muscle Soreness) What causes it- Intense training can cause micro damage to muscles which leads to lactic acid being release within the muscle – this causes the pain and stiffness we feel after exercise. What to do

• Light exercises like walking and swimming help to loosen the muscles and improve circulation
• Ice bathing is what the pro athletes do
• Foam rolling
• Massage
• Gentle yoga
• Drink a lot of water
• Drink protein shakes after heavy weights sessions to help prevent muscle breakdown and soreness.

How to avoid it It is best to wean into exercise slowly to prevent excessive muscle soreness, anymore than 2 days and you have overdone it. If your pain persists for more than one week see your Physiotherapist as it is more than just muscle soreness -  you may have injured the muscles, joints or ligaments.