Delayed onset muscle soreness (DOMS) affects the muscles targeted during exercise and does not impact the muscles' surrounding joints, bones, or nerves. For example, the biceps (from bicep curls) is a frequent complaint site and can occasionally be felt by even the most experienced athlete or bodybuilder.
CAUSE OF BICEPS DOMS
The most widely accepted theory for the origin of DOMS is that your muscle fibres sustain minor damage during exercise. It's a myth that lactic acid buildup causes soreness after exercise. Performing particular workouts, such as fundamental bicep curls, wide-grip or close-grip barbell curls, and hammer curls, is likely to cause bicep soreness 24 hours later. The basis for developing DOMS is lengthening the muscles when force is applied during all these exercises. DOMS also occurs when the intensity or repetitions have recently increased.
HOW TO GET RID OF PAIN
You will undoubtedly have wished to know how to get rid of DOMS if you have ever experienced it.
Not what you wanted to hear, is it? Time and patience are the best DOMS treatments. But, unfortunately, the only treatment for DOMS is to wait it out. Luckily, there are things you may do to lessen the symptoms of DOMS, even though the methods listed below won't always shorten the recovery time.
- Ice Pack: the National Health Service (NHS) suggests using an ice pack to treat DOMS because the coldness of the ice reduces discomfort by numbing the nerve terminals and reducing muscular inflammation. An ice pack might reduce some pain and help with minor swelling. However, it should only be applied 48 hours after a workout because it won't help with discomfort that has already developed.
- Massage: a light massage can reduce DOMS pain by increasing blood flow and helping to remove toxins from the body. Avoid deep tissue massage, especially in the first 24 hours, since it might aggravate the muscles and make them more painful. Instead, use a massage gun like the Recovapro Massage Gun for more effective results.
- Compression clothing: compression clothing is highly recommended by many athletes for recovery. It can improve muscle blood flow and aid in toxin removal, which might lessen DOMS symptoms. You may use compression garments but opt for a more dynamic compression using compression boots like the Recovapro Air for a more effective compression treatment.
- Active recovery: it is possible to bring oxygenated blood to the biceps while removing metabolic waste from the muscles by performing light exercises, such as utilizing low weights or executing soft air jabs.
- Biceps stretching: since the biceps are the focus of this stretch, you might feel relief from tight muscles. Begin by bending your knees and sitting on your buttocks with your feet flat. Keep your feet together and about 5 inches between your heels and buttocks. Your fingers should be pointed at the wall behind you as you extend your arms, palms down. As you stretch, maintain a straight spine and distribute your weight evenly between your feet, buttocks, and hands. Next, slide your buttocks toward your heels slowly without moving your hands. Hold the stretch for 30 seconds, then do it twice as soon as you feel no pain.
While DOMS is a way of life, several strategies exist to lessen its severity. So the next time you put in a serious exercise, try out our Recovapro tips and tactics and notice a difference!
Also, keep in mind not to exert yourself to the point where you run the risk of becoming hurt. Instead, take care of yourself; getting fit is a journey that should be completed on time.