This is the most common and least serious sporting "complication".
Some bodybuilders like its appearance, considering that it is an indicator of good training effectiveness. It is different for sportsmen who train every day, for which they become a nuisance.
DOMS occur after any kind of motor activity, both aerobic and anaerobic.
They appear more easily after the stimulation of strength and hypertrophy (in all relative variants), particularly when muscle exhaustion is reached.
The DOMS should not be confused with the immediate numbness and burning due to the accumulation of lactic acid or with the pains caused by small contractures (also instantaneous but also lasting).
They are caused by microscopic lesions of the muscular and connective tissue, which mainly occur during eccentric or isometric contraction. Nutritional status and recovery level (super compensation) also affect.
The lesion of the acto-myosin bridges of the muscle cells releases some molecules (inflammation), which interact with the receptors of the peripheral nervous system, activating the central pain response.
DOMS appear after at least one day and can last up to over a week.
They are considered annoying and potentially disabling, which is why many prefer to avoid them with appropriate remedies.
Note: The published material is intended to allow quick access to general advice, suggestions and remedies that doctors and textbooks usually dispense for the treatment of delayed onset muscle aches; such indications must in no way substitute the opinion of the attending physician or other health specialists in the sector who are treating the patient.
to which the body responds by "adjusting and improving" the district concerned.Avoiding DOMS could mean compromising the growth stimulus for mass.
On the other hand, not all types of training are aimed at increasing muscle volumes; on the contrary, certain disciplines try to avoid it (especially those where weight gain is a limit).
The general measures to limit DOMS are:
- Carry out a good muscle warm-up: the temperature of the muscles and the progressive activation limit micro traumas. Aerobic activities with large movements are particularly suitable, preferably identical to the athletic gesture to be performed.
- Carry out the approach exercises correctly (sometimes integrated into the preparatory technique): when working at high intensity thresholds, in addition to warming up, it is necessary to carry out some "tests" of the gesture with heavy loads, few repetitions and a lot of recovery in order to avoid compromising the core of training.
- Gradually increase the workload (intended as intensity + volume): as fatigue increases, DOMS also increase.
- Lower the speed of execution (not for all activities): in the case in which overloads are used, beyond certain intensities it is not advisable to seek rapidity of movements. It increases the risk of uncontrolled executions and affects sensitivity.
- Control the movements: for the same reason as above, imposing a rhythm and limiting joint excursion can prevent “unscheduled” micro tears.
- Avoid elastic joint rebounds: very harmful also from the point of view of injuries, they can only worsen micro traumas.
- Properly calculate and periodically recalculate the recoveries between sessions: a muscle that is still tired, in addition to not reaching the intensity necessary for the training stimulus, does not have time to regenerate and accumulates more inflammation factors responsible for DOMS.
- Tackle the most difficult techniques only when you are able to master them: it is very important to proceed with caution even in the choice of techniques. Not knowing them, it is common to underestimate their difficulty, increasing the risk of exceeding with fatigue.
- Only for those who work with weights, train with a partner: it improves the management of intensity and prevents the uncontrolled execution of the last repetitions.
- Carry out a good aerobic cool-down: a blood “washing” of the tissues promotes the disposal of several molecules involved in the inflammation.
- Some suggest stretching: there is no scientific basis that proves its effectiveness, especially when done before or immediately after the session.
- Eating correctly: it favors the maintenance of greater lucidity and therefore greater control of movements. In addition, it prevents catabolism. Dietary supplementation can also help, as long as it starts earlier, continues during and ends after training.
- Drink a lot: ensuring a good volume of blood increases kidney filtration and facilitates the disposal of the molecules responsible for DOMS.
- In severe cases, take medications.
- Energy substrates; serve to ensure maximum performance in training and prevent premature exhaustion:
- Carbohydrates: in foods of plant origin: cereals, sweet fruit, potatoes, legumes and vegetables.
- Creatine: especially in meats.
- Branched chain amino acids (leucine, isoleucine and valine): especially in meat, fish products, cheeses and eggs.
- Essential amino acids: necessary for the reconstruction of DOMS damaged tissues. They are mainly contained in proteins with a high biological value, both animal and vegetable (meat, fish products, eggs, milk and derivatives, soy, certain algae, etc.). The intake can be achieved by unifying plant and animal foods.
- Omega 3 fatty acids: they have a potentially anti-inflammatory effect and could help reduce the effect of DOMS. They are mainly contained in oily oily fish, certain algae and some oil seeds or related oils.
- Vitamin E: the reason is not clear (probably thanks to the antioxidant role), but a study revealed that increasing the intake decreases DOMS. The experiment should be repeated and confirmed. Vitamin E is contained in the germ of the seeds and in the extraction oils.
- Other vitamins and mineral salts: all the vitamins, which act as precursors for certain enzymes, and the mineral salts essential for nerve transmission or muscle contraction must be present in the appropriate quantities.
post-workout: in addition to the famous cool-down, some suggest to perform it the next day to promote deep muscle washing and remove the molecules responsible for inflammation.
