Institute Of Sports Compressed

Institute of Sports and Spines

1566 Wynnum Road Tingalpa 



Institute of Sports and

Spines

1566 Wynnum Road Tingalpa

Muscle soreness or delayed onset of muscle soreness (DOMS) often occurs after exercising or performing strenuous activities. It becomes a large limiting factor to performing many activities due to the discomfort it brings. Walking, dressing and even sitting down to go to the toilet become difficult. Unfortunately performing exercises to benefit our health will come with muscle soreness. So how do we help manage this to have the best of both worlds.

 

Movement

That’s right, movement will help reduce the discomfort in the muscles by pumping blood through the muscles and helps it get the nutrients needed to repair. Doing some light stretches will also help by doing the same. In addition, by continuing to do strength-based exercises, your muscles will be less inclined to be sore after exercising. If you are just starting out or getting back into exercising after a long time, it may be better to start light and ease into it. An exercise physiologist will be able to help you manage your exercise intensity while you build up your tolerance.

 

Heat/Cold:

Applying heat or cold directly after exercising will help with reducing the amount of soreness. Both heat and cold have been used frequently and are both effective methods. Some examples are using ice packs or ice baths for cold methods, and heat packs or hot showers for heat. Sometimes this can be used in combination alternating the two such as a hot cold shower where water temperature is alternated between the two. Some cream or lotions can also be found to soothe soreness with a cooling or heating affect as well.

 

Massage/Acupuncture

Many studies have shown that both massage and acupuncture will help with recovery of muscle soreness, and reduce the discomfort felt afterwards. Massage is helpful by increasing blood flow to the muscles in these areas, similar to when performing movement or light stretching, assisting the body to provide nutrients for the muscles to heal. Acupuncture will help reduce inflammation and ultimately the discomfort felt by the effect of delayed onset of muscle soreness.

To understand more about muscle soreness and DOMS, feel free to book online or give us a call on 07 3398 7022.