Verbeter jou strekke
heard about DOMS?
We have all experienced DOMS, but not all of us
know it has a name: Delayed Onset Muscle
What is DOMS?
This is the pain or discomfort felt 24 to 72
hours after a good exercise session in the gym
or running. The symptoms are tender and aching
muscles felt during movement and touch that
usually disappear within 2-3 days. You will
probably know you have DOMS when you try to get
out of bed the second day after over- training.
Why do we get DOMS?
It was originally thought that a build-up of
lactic acid was the cause of DOMS, but now it is
thought to be due to tiny tears in the muscle
caused by eccentric exercise, especially
downhill running. Instead of exercising and
conditioning the muscles, we have caused damage
to the muscles.
Basically, the exercise conditions at which
muscle damage can be induced are unaccustomed
exercises and exercises with higher intensity or
longer duration than those to which the subject
is used to. The resulting metabolic overload and
mechanical strain have been suggested to be the
main factors generating muscle damage.
How do we prevent DOMS?
Do a thorough warm up and cool down specifically
when you do strength training, fartlek, speed
work and hill repeats. Gradually increase the
amount you train over several weeks. Avoid
making sudden major changes in the type and
amount of exercises you do.
Take home message?
DOMS is not a good sign that we did a really
good training session. It is a sign of
overtraining and muscle damage!!!