How to Recover From Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness (DOMS):

In short delayed muscle soreness is a punishment which we give to our self for improving physical stamina. Muscle soreness is a gift for those who understand its value and who are not it will be an unbearable pain. Delayed onset muscle soreness tuck place when a heavy load appeared on muscle and instant one.

There are several reasons responsible for delayed onset muscle soreness. Let me share you some common reasons. Muscles acquires one third area of a human body and are combination of microscopic tears in the muscle fibers result from a workout and muscle response to repair the damage. Muscle tear happened when the person put an extra effort.

Delayed onset muscle soreness is actually good thing for muscle. It helps in expansion and increases thorough stability of muscles.

Symptom of delayed onset muscle soreness (DOMS): 1. Muscle that feel tender to the touch. 2. Reduced range of motion due to pain and stiffness when moving. 3. Swelling in the affected muscle. 4. Muscle fatigue. 5. Short term loss of muscle strength.

Duration of delayed onset muscle soreness is about five days but must suggestions are as it tuck three days to be cured. When DOMS recovered it increases legibility of muscle.

Mechanism of muscle fatigue:

It is a figment in peoples mind that lactic acid excretion is the lead reason for muscle fatigue and indirectly responsible for delayed onset muscle soreness. That’s not true. There are many more!

Let’s dive into deep and to resolve our quarry we need help of brain. There it is the story begins from here. The most common activity of a human brain is to receive and emit instruction to several body parts including muscle.

But brain needs some medium to provide his instructions and there the motor neuron come to provide a helping hand. Motor neuron receives the information from brain and supply to muscles of every part of body.

There is a tiny gape separates motor neuron and the surface of the muscle. When motor neuron receives information from brain it releases acetylcholine which opens the pores of the muscle.

There are ions floated above and inside the muscle and while these pores are opened sodium went inside the muscle wall and potassium outside.

In exchange between these ions charge appeared an action potential spread through the muscle.

Because of spreading these charged action potential all over the body calcium releases. The calcium’s helps in contrast the muscles by help of protein fibers. During contraction ATP was used and muscle releases lactic acid. Because of continuous release of lactic acid the ph is mentioned well in muscle.

When muscle fatigued our muscle didn’t drained all of the ATP and to mention the balance borrow ions from other muscles.

Recover from delayed onset muscle soreness (DOMS):

• When we give stress to muscles it have induces microscopic cracks in muscles then the injured cells releases a molecule called cytokines. It have a great role to recover cell injury and refill the muscle cracks.
• When a person went to gym and did exercise the muscle start to stretch and the process is called hypertrophy.
• Opposite of it when our muscles stopped exposed to hypertrophy it started shrinking and the process is called muscular atrophy.
• There are three types of contractions which are truly responsible:

1. ISOMETRIC- no change in muscle length with tension development.
2. CONCENTRIC- shortening of muscle with tension development.
3. ECCENTRIC- lengthening of muscle with tension development.

• Delayed onset muscle soreness have bad influence because of pain. It is not necessary to cure the muscle contraction for instant but to cure the pain is necessary because the best way to cure the muscle stretch is relaxing.

Homemade solutions to reduce DOMS:

                There are few homemade solutions which are affective to reduce delayed onset muscle soreness is  

1. STAY HYDRATED    
2. INCREASE CIRCULATION             
3. GET A MASSAGE       
4. SLEEP
5. ACTIVE RECOVERY

Recommended food:

1. Tart cherry juice
2. Watermelon juice
3. Seafood’s
4. Dairy products
5. Coffee
6. Starchy vegetables
7. Whey protein shake

Should we exercise with delayed onset muscle soreness?

         The clear answer for the question is during muscle soreness it is difficult to do the exercise because the most common muscle it affect is legs. So it is good to do the rest until pain released. Or we can take help of painkillers.