Delayed Onset Muscle Soreness (DOMS) is a type of muscle pain that appears a day or so after unusual or intense exercise, peaking around 24-72 hours later. It’s often caused by eccentric contractions, like lowering weights or running downhill, which cause microtrauma to muscle fibers.
DOMS isn't linked to lactic acid but may involve muscle spasms, connective tissue damage, inflammation, and other cellular processes. Although recovery mainly requires time, several treatments can help alleviate symptoms:
Massage: Helps increase circulation and reduce tightness, significantly easing soreness and improving flexibility.
NSAIDs: Can reduce inflammation and pain, but should be used cautiously.
Topical Analgesics: Products like Icy Hot distract nerves with a cooling or warming sensation to reduce pain perception.
Cold and Heat Therapy: Ice packs or cold baths can reduce inflammation, while warm baths can improve circulation and relax muscles.
Active Recovery: Light exercise such as walking or gentle stretching can promote blood flow and reduce stiffness.
Recent studies support massage as an effective way to manage DOMS symptoms, highlighting its benefits in reducing pain and improving muscle function.
