DOMS (Delayed onset muscle soreness)
Delayed onset muscle soreness (DOMS) is muscle pain, muscle soreness or muscle stiffness that is felt on the day or two after exercise.
Symptoms
- Pain
- Stiffness
- Soreness
- Dull aches
Causes
DOMS is a result of exercise that stresses the muscles more than usual. And if you have started a new exercise regime having not exercised for a while or you are pushing yourself harder than normal DOMS is something that you may experience. This causes increases in intracellular pressure that irritate the nerve endings, causing swelling and local pain. The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating, then it could indicate over-training or large muscular damage.
Supplements that may help
- BCAA’s may help to preserve muscle glycogen improving stamina and recovery times between exercise
- ZMA can help with recovery and repair of muscles
- Vitamin C could help with buffering of lactic acid build -up, and its antioxidant action may help prevent free radical damage. Recommended dose is around 400-50omg daily as a minimum
- L-Glutamine may have an anti-catabolic action – preventing muscle breakdown
