Скачать или смотреть DOMS - Delayed onset muscle soreness | Melbourne Sports Chiropractor

Hi everyone, Luke Nelson from Health & High Performance here, your Sports & Exercise Chiropractor. In this video and blog we discuss the often dreaded delayed onset muscle soreness, otherwise known as DOMS.

DOMS is the pain you may experience the day following a tough workout with peak soreness usually around 48 hours and lasting no longer than 72 hours.

Why do we get DOMS? Although there is continuing debate over the exact cause of DOMS it is generally agreed that it’s due to microscopic damage to a muscle.

So what can you do to PREVENT getting DOMS? While general recovery is most important (nutrition, hydration and sleep), there are a few specific strategies you can do to help reduce the severity of DOMS. The best and most obvious way to prevent DOMS is to gradually increase your exercise regime and to avoid doing too much too soon.

The use of compression garments (e.g. compression leggings or sleeves are worn during the workout) and compression boots (used after a workout) have been shown in various studies to reduce the severity of DOMS.

Finally, drinking tart cherry juice (yes, cherry juice), has been shown to reduce strength loss and pain associated with DOMS. Investigated in multiple studies, cherries have high levels of antioxidants and anti-inflammatory compounds which may have a protective effect to reduce muscle damage and soreness after exercise. How much do you need? 350ml: which is the equivalent of 100-120 cherries so juicing is definitely the better option here.

For further assistance with your aches and pains, please don’t hesitate to contact us at https://www.healthhp.com.au/post/got-...