Delayed Onset Muscle Soreness, or DOMS, is a common experience for those who exercise, whether you’re a weekend warrior, gym enthusiast, or professional athlete.
While DOMS is often interpreted as a sign of productive workouts and muscle growth, it actually isn’t necessary for progress and it can also lead to discomfort and impede your ability to stay active.
Fortunately, remedial massage offers effective relief from DOMS, accelerating recovery and getting you back to your fitness routine sooner.
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS is the muscle soreness that typically appears 24 to 72 hours after strenuous or unfamiliar physical activity. It’s a result of small tears in the muscle fibers, which occur when muscles are challenged through exercise. While DOMS is a perfectly normal side effect building muscle strength, it can be painful and, for some, quite limiting.
Common symptoms of DOMS include:
• Stiffness and reduced range of motion in the affected muscles
• Swelling and muscle tenderness
• Muscle fatigue
• Pain that feels achy or tender to touch
These symptoms usually last anywhere from 24 to 72 hours but can persist longer if the muscles are intensely overworked. For some, this discomfort is so intense that it disrupts daily activities and fitness routines. Doing unfamiliar exercises or returning back to training after some time off can also increase the chances of DOMS. This is where remedial massage can offer substantial benefits.
How Remedial Massage Helps with DOMS:
Remedial massage uses targeted techniques designed to relieve muscle pain, reduce inflammation, and accelerate the healing process. Here are some of the keyways it helps manage and relieve DOMS:
1. Enhancing Blood Circulation
Remedial massage helps improve blood circulation, which is crucial for delivering oxygen and nutrients to muscle tissues. This increased circulation speeds up the removal of waste products like lactic acid, which can accumulate in sore muscles and exacerbate discomfort. By enhancing circulation, massage can help reduce muscle stiffness and soreness.
2. Reducing Muscle Tension
Post-exercise soreness often causes tightness and tension in the muscles. Remedial massage techniques such as deep tissue massage and myofascial release work to break down tight areas within the muscle fibers, reducing tension and restoring flexibility. Releasing muscle knots also helps to prevent muscle imbalances, which can lead to injury if left unaddressed.
3. Lowering Inflammation
Inflammatory responses in the body are part of the healing process, but excessive inflammation can increase pain. Remedial massage aids in reducing inflammation through gentle pressure and stretching techniques, helping to soothe the tissues and reduce discomfort.
4. Stimulating Endorphin Release
Remedial massage triggers the release of endorphins—natural pain-relieving chemicals in the body that help reduce the perception of pain and promote a sense of relaxation. This natural pain relief helps alleviate the discomfort associated with DOMS and improves overall mood, making recovery a more pleasant experience.
5. Promoting Lymphatic Drainage
Remedial massage also promotes lymphatic drainage, which helps the body eliminate metabolic waste more efficiently. This is especially beneficial for reducing post-exercise swelling and accelerating muscle repair.
When to Schedule a Remedial Massage for DOMS
For most people, booking a remedial massage within 24 to 48 hours after exercise can be highly beneficial. This allows the muscles to start the healing process, and massage further enhances this process by reducing pain and stiffness. If you experience intense DOMS after certain activities, consider making remedial massage part of your regular post-exercise recovery routine.
Additional Tips to Alleviate DOMS
Alongside remedial massage, try these tips to manage DOMS effectively:
• Stay Hydrated: Water is essential for muscle function and recovery. Staying hydrated helps reduce muscle cramps and soreness.
• Gentle Stretching and Mobility Exercises: These can prevent muscles from becoming overly stiff and enhance flexibility.
• Compression Boots: These can help improve blood circulation and reduce swelling, complementing the effects of remedial massage.
• Rest and Active Recovery: Light activities, such as walking or gentle stretching, keep blood flowing to sore muscles without straining them.
Ready to Book Your Remedial Massage?
If you’re struggling with DOMS, our team of qualified remedial massage therapists at Your Body Hub can help you get back to feeling your best. Contact us today to schedule an appointment and experience the benefits of professional massage therapy for post-exercise recovery.