DOMS - Delayed Onset of Muscle Soreness

DOMS - Delayed Onset of Muscle Soreness


This article has been researched and written by Dr Debdutta Mukherjee - Sports Physiotherapist.


You've crushed a high-intensity workout, pushing your muscles to their limits. As you step out you're riding high on that post-workout endorphin rush, feeling accomplished and strong. We all love those post-workout Endorphin rush!! And then, as the hours pass, a familiar sensation begins to creep in – that evident soreness that seems to increase with every passing movement, which finally intensifies to unbearable pain the following day. These are from tiny tears within the muscle fibres, triggering inflammation as the body rushes to repair the damage. This inflammation is a natural part of the healing process, but it's what causes that characteristic soreness - Welcome to the world of Delayed Onset Muscle Soreness, or DOMS.


What exactly is DOMS? And how does it differ from regular muscle soreness? Let's dig right in to find out!

DOMS isn't your typical "I overdid it at the gym" kind of soreness that dissipates within a day or so. It's the aftermath that sets in 24 to 72 hours after an intense workout. This leaves muscles feeling tender, stiff, and weak. DOMS isn't just about the muscle fibres taking a beating during exercise. It's a multi-faceted process involving microscopic damage, inflammation, and repair of muscle fibres.

If you are an exercise bug, you will be all too familiar with DOMS, the common symptoms include:

- Muscle pain and tenderness, particularly during movement or palpation.

- Stiffness and reduced range of motion in affected muscles.

- Swelling and localised inflammation.

- Temporary loss of muscle strength and power.

- Delayed onset of symptoms, typically peaking within 24 to 72 hours post exercise.

So, what’s the best way to RECOVER?

Here's where our Fibroblasts come into play. These cells are the architects of tissue repair. They are responsible for synthesising collagen, elastin, and hyaluronic acid which are the building blocks of healthy connective tissue. Collagen provides strength and structure, elastin adds elasticity, and hyaluronic acid ensures proper hydration and lubrication within the tissues.

Fibroblasts and their collagen-boosting abilities work to rebuild and strengthen muscle fibres, reducing soreness and restoring function. But they cannot achieve this alone - they need the right materials and environment to thrive, in addition to a few practised strategies that can help alleviate symptoms and expedite the recovery process, like Gradual Progression of exercises, Warm-Up and Cool Down, Active recovery with low impact activities and rest – But Nutrition, that plays the key role!

Replenishing the body with Caim’s Replenish with Greens that’s rich in antioxidants, vitamins, and minerals and provides the essential nutrients needed to support fibroblast activity and collagen synthesis. Here is how it works from within:

1. Anti-inflammatory Properties: Spirulina, Soy Lecithin, Gingko Biloba and Milk Thistle are rich in antioxidants and help reduce inflammation and oxidative stress and enhance muscle recovery, alleviating soreness and discomfort associated with DOMS.

2. Nutrient Density: Replenish with Greens are packed with essential vitamins and minerals, including vitamin C, vitamin K, magnesium, and potassium, which are crucial for muscle function, recovery and repair.

3. Alkalizing Effect: By consuming Caim’s Green gummies, the body can restore alkalinity and promote faster recovery from DOMS by helping balance the pH levels, which may become acidic during intense exercise, contributing to muscle fatigue and soreness.

4. Hydration: Proper hydration is essential for muscle recovery, as it facilitates the transport of nutrients to muscle cells and the removal of metabolic waste products that contribute to soreness.

5. Improved blood flow and Tissue repair: Ingredients like Chlorella, Ashwagandha, Red spinach contribute to improved blood flow which is crucial for delivering oxygen and nutrients to the repairing tissues. Iron in Spirulina, contributes to the normal transport of oxygen in the body and production of red blood cells.

6. Bone & Muscle Health: Agar is high in calcium and magnesium, and whilst we all know calcium contributes to strong and healthy bones, it must be in balance with magnesium to increase bone density and improve muscle contractility. Inulin also promotes better mineral absorption in the body by increasing the solubility of these minerals.

7. Fight fatigue: Panax Ginseng helps release stress and kicks off the tiredness even after a tiring day. Soy Lecithin replaces damaged cell membranes and restores the structure and function of the cellular membrane to improve fatigue as well. Red spinach enhances nitric oxide levels in the body which Improves oxygen delivery to your body and promotes the opening up of blood vessels which Improves physical endurance and reduces fatigue.

Not to forget, these Gummies are Sugar-Free, Vegan and contain No Dairy, Nuts and Artificial Colours Or Flavours and still ONLY 5 KCAL each!

As a sports physiotherapist and nutritionist, my goal isn't only to treat the symptoms of DOMS but to address the underlying processes that drive it. By harnessing the power of fibroblasts and providing the body with the right nutrients, we can support optimal recovery. So you can bounce back stronger and more resilient than before.

The next time you find yourself wincing with every step after a gruelling workout, remember DOMS is more than sore muscles. With the right combination of active recovery & nutrition, you can turn that soreness into strength, paving the way for peak performance and longevity!

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