DOMS, Muscle Pain after Heavy Activity!

Causes, symptoms, and how to deal with delayed muscle pains after heavy exercise

Most of us must have experienced muscle pain after heavy activity. Some people consider it to be a natural thing or a sign that he has exercised properly. However, muscle pains after heavy exercise indicate that the body has not adapted to the intensity of the activity carried out, especially when the body does not do enough heating and cooling. If muscle pain is left behind and muscles are forced to do other activities, the muscle problem will not heal and will worsen.

The muscle pain that is felt after heavy activity is called Delayed Onset Muscle Soreness (DOMS) or delayed muscle pains.

In order to avoid DOMS, identify the following DOMS causes.

A. Causes of Delayed Onset Muscle Soreness (DOMS)

Unlike acute muscle pain, some experts say that DOMS is not caused by the accumulation of lactic acid. DOMS occurs as a result of small rupture or microtrauma in the muscle fibers and in the inner fascia around the muscles after heavy activity. Scientists also believe DOMS due to damage to the connective tissue resulting in inflammation and damage to muscle cells.

Various types of heavy activity and all kinds of high-intensity exercises can cause DOMS, but eccentric movements are generally triggered. It's because the eccentric movement causes the muscles to cling at the same time that they stretch. Examples of eccentric movements are the front thigh muscles that hold when running down a hill, squat movements, push-ups, jumps, up to the movements when the arm is straightened after doing a biceps curl.

DOMS can occur to anyone, from a regular employee, a householder, an athlete, a new beginner, to a person who has not been exercising for a long time. DOMS may also occur in non-sporting physical activities such as: holding an unusual or certain position for long periods of time, such as sitting in a bad position in front of a computer. Others like doing household work that requires the use of muscles in unusual ways such as forcing to carry things that are too heavy or when the body is forced to reach things in high places.

B. Symptoms of Delayed Onset Muscle Soreness (DOMS)

DOMS is different from a general muscle injury. DOMS differs from a wound in that DOMS can be felt on the part of the body used during activity, whereas the wound can only occur on one side. For example, after lifting heavy loads with both hands, only the right shoulder is hurt. This can be an indication of injurion. Whereas if both sides of the shoulde are hurt, this is a sign of DOMS. For other DOMS symptoms are as follows.

1. Pain when stretching muscles due to stiffness of the muscles causing limited range of movement of the body;
2. Muscle pain or feel soft when touched;
3. Short-term loss of muscle ability, such as reduced amount of load that can normally be lifted;
4. Difficulty in bending or straightening the leg or arm or area around the affected body;
5. Sometimes accompanied by swelling due to muscle fatigue.

C. Tips for Overcoming Muscle Pain After Exercising or Doing Strenuous Activities

1. If you want to start a new exercise routine, start with small targets first on a routine basis and do not force your body to exercise at high intensity. For example, if you just want to start a jogging habit, then try to do jogging with a short track for 30 minutes. Once your body starts to get used to jogging, slowly increase your jogging time and extend your track. The pain will decrease once your body gets used to the volume, intensity, and duration of the exercise. Similarly, when you have to do heavy activity suddenly, prepare your muscles so that you don't get shocked.
2. Do not forget about heating before exercise and cooling after exercise. Exercise without proper heating and cooling can make the muscles stiff and tense. Because during exercise, the muscles produce lactic acid as a result of anaerobic metabolism. Cooling will help reduce the production of lactic acids in the muscle so that muscle fatigue and stiffness are reduced. The risk of injuries like muscle cramps will decrease.
3.  Continue to do light exercise that does not relate to painful muscles with moderate intensity so that the body muscles do not become stiff because they are not moved. Stretching can increase flexibility and range of joint movements, restoring the muscles to their original size and position. It also improves blood circulation to the muscle as well as bringing the nutrients and oxygen needed to repair and strengthen muscles. This light exercise is not aimed at accelerating muscle recovery, but it can reduce pain. Avoid heavy exercise first until the muscle condition recovers.
4. Use a helper to lift heavy objects or when it is difficult to reach objects that are high. Avoid forcing yourself to lift or pick up something.
5. Avoid doing activities in a bad body position or doing in a fixed position for a long period of time.
6. Compress the painful part of the body with ice or take a warm bath after heavy activity, as a hot bath can relieve the pain and stiffness that accompanies DOMS.
7. Drink plenty of water because a lack of electrolytes can increase the risk of muscle pain.
8. Some studies in 2017 showed that people who were massageed 1-3 days after intensive exercise felt much less pain in their bodies than people who did not get a massage after exercise. So, it is best to take a routine Express Relaxing Massage session at PHRM Indonesia after a heavy activity before muscle pain appears. If you experience Delayed Onset Muscle Soreness (DOMS), come to PHRM Indonesia for treatment Remedial Massage and treatment consultation. PHRM will help restore the muscles to normal position and shape. Immediately schedule your arrival and choose the therapist you want. PHRM Indonesia will give you a specialist massage of whole body muscles, without oil, fast, accurate, and without any hassle!

By: Rastianta Rinandani dan Glen Tanihatoe

Source:

• https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2017.00747/full
• https://www.verywellhealth.com/delayed-onset-muscle-soreness-doms-7108703
• https://www.health.com/fitness/delayed-onset-muscle-soreness-doms
• https://www.healthline.com/health/doms
• https://www.klikdokter.com/gaya-hidup/sehat-bugar/otot-masih-nyeri-bolehkah-tetap-olahraga