Kia ora!
I’ve just returned from a short leisurely trip to New Zealand and when I was in Queenstown I decided to do what many tourists do, hike up one of the neighbouring small mountains. This hike took 8 hours to complete but the view was well worth it! Felt great afterwards until I woke the next day barely able to move!
Many of you would be familiar with this feeling the day after intense or unaccustomed physical activity. Perhaps it was the day after ramping up the kms on your usual jog or trying a new gym class or activity such as canoeing or rock climbing.
So what is this soreness that you feel? It is often referred to as DOMS, delayed onset muscle soreness. DOMS is the pain related to unfamiliar eccentric exercise where the muscle lengthens as it contracts. This then causes a breakdown of skeletal muscle tissue and symptoms of pain, stiffness and inflammation are experienced 8-12 hours following exercise and peak between 24-48 hours. This is a normal muscle response for adaptation to build strength and endurance but be sure not to confuse it with acute pain which may be experienced during exercise.
I found performing shorter hikes the following several days eased my symptoms of DOMS but everyone has their own remedy.
Research has suggested that the best ways to recover from DOMS are:
– Physiotherapy management
– Light exercise
– Cryotherapy (ice therapy)
– Sports massage
– Foam rolling
Other strategies include:
– Stretches
– Increased protein intake
– Hot/cold contrast showers
If you’re after more information check out the journal article below or send us an email.
Veqar, Z. (2013). Causes and Management of Delayed Onset Muscle Soreness. A Review. Human Physiology, 55, 13205-13211.
Thanks for reading.
Henrietta
