31/10/2024
DOMS, or Delayed Onset Muscle Soreness, is a common type of muscle soreness that occurs after exercise. Unlike immediate post-exercise muscle fatigue, DOMS usually develops 12-24 hours after a workout and can intensify over the next 24-72 hours. Typically, symptoms gradually diminish and resolve on their own within 5-7 days.
DOMS is frequently encountered in clinics and massage centers alike. Basic massage techniques, such as standard Swedish or traditional Thai massage, may be insufficient for relieving DOMS as this condition requires targeted deep-tissue work and lymphatic drainage to clear muscle waste.
❓Causes of DOMS
DOMS occurs when muscles undergo unfamiliar strain, particularly eccentric contraction (lengthening of the muscle under tension). Examples include squatting down, lowering a weight, or extending the arm while lowering a dumbbell. When muscles are subjected to more intensity or a different movement pattern than they are accustomed to, microscopic tears occur in the muscle fibers, prompting the body’s repair process. This triggers mild inflammation, which leads to soreness and mild swelling in the affected muscle areas.
👉Techniques for Relieving DOMS
✅Rest and Recovery - Allowing the muscles to rest enables the body to repair the small tears in the muscle fibers and recover fully.
✅Massage Therapy - Massage improves circulation and helps release muscle tension. Targeted deep-tissue massage helps address DOMS by focusing on muscle layers and facilitating the removal of metabolic waste from the muscle.
✅Hot and Cold Compresses - Applying a cold compress initially helps reduce inflammation and relieve initial pain, while heat can be applied afterward to promote relaxation.
✅Gentle Stretching - Light stretching can help reduce muscle stiffness and improve flexibility, facilitating quicker muscle recovery.
✅Low-Intensity Exercise - Light activities like walking or swimming can help stimulate blood flow to sore muscles, aiding in recovery.
👉Massage Techniques for DOMS
For DOMS, use minimal balm and oil and incorporate techniques like long strokes, V drainage, kneading, and shaking to promote recovery and ease muscle tension.
**This article is copyrighted by Pattamon @ Thai Holistic Massage Therapy & Cheltenham Holistic Academy and cannot be reproduced without permission.
