DOMS is the classic delayed onset muscle soreness which tends to kick in from as soon as six to eight hours post-exercise, and peaks around the 48 hour mark. This benign exercise-induced condition that develops after unaccustomed, vigorous, and often fatiguing physical activity, appears to be a product of inflammation caused by microscopic tears in the connective tissue that sensitize nociceptors and thereby heighten the sensations of pain.

Depending on the level of damage caused to the muscle, soreness can last up to 72 hours after training and can include symptoms such as localized muscle soreness, tenderness, stiffness, and movement-related pain.

There is no one, simple way to treat delayed onset muscle soreness. While vibration therapy and even ice-water immersion have all suggested as reasonable options, most studies have been contradictory as to whether these actually work. In the end, personal experience will dictate which works best. However, there are several methods commonly used by athletes to treat DOMS.

GENTLY STRETCHING 
It’s long been proven that the benefits of stretching are huge. One study published in the International Journal of Sports Physical Therapy found that “Static stretching is effective at increasing range of motion.” By increasing your range of motion, it's less likely you'll suffer the muscle tears that cause DOMS.

MASSAGE
According to a 2018 study published in Frontiers in Physiology, “Massage seems to be the most effective method for reducing DOMS and perceived fatigue.” And, as discovered by research published in The Journal of Athletic Training, massage can "alleviate DOMS by approximately 30% and reduce swelling.” It's likely this works by increasing blood flow to the area, which speeds up the healing process. 

WEAR COMPRESSION CLOTHING
Compression clothing (garments that fit tight around the skin) could be used as a form of recovery. According to a study in the Journal of Exercise Rehabilitation, “Wearing compression garments during the post-exercise period can be an effective way to reduce DOMS and accelerate the recovery of muscle function.” 

ACTIVE RECOVERY
Active Recovery is a technique that involves using low-impact aerobic exercise immediately after a workout to increase the blood flow to overworked muscles. The increased blood supply may also help alleviate inflammation.

Even without treatment, DOMS will go away on its own. But in the meantime, think of the pain as “hurting so good” because the damage that is done to your muscles is actually how you make gains, which is where that post-workout protein shake comes in, providing muscle-rebuilding protein for your body to patch itself back together. Success Studio highly recommends Thorne protein for all your shakes.

Outside of getting enough protein and taking steps to relive your soreness, remember muscles are made during your sleep, so ensure you are getting a good nights rest to aid in recovery!

If you have any questions about DOMS, or even about protein powder, click the button below for your complimentary assessment.