![\"pain\"](\"http:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2014\/06\/pain.jpg\")
DOMS or Delayed Onset Muscle Soreness is the muscle pain that that you sometimes start to feel\u00a012 to 24\u00a0hours after the exercise has been performed and may produce the greatest pain between 24 to 72 hours after the exercise has been performed. DOMS is a result of physical activity that stresses the muscle tissue beyond what it is accustomed to.\u00a0It usually is a symptom taking up a new exercise routine or after you increase the intensity or duration of your exercise program.<\/p>\n
The muscle soreness develops\u00a0as a result of microscopic tears to\u00a0muscle fibres involved the exercise.\u00a0Eccentric muscle contractions, which involve the muscle lengthening as it contracts (such as running downhill, jumping or the lowering phase of the biceps curl exercise), are more likely to cause DOMS.<\/p>\n
It\u00a0is unlikely that soreness can be avoided\u00a0altogether but\u00a0one of the best ways to reduce the\u00a0severity of DOMS is to progress slowly\u00a0to allow the muscles time\u00a0to adapt to new stress. Aim to only increase your intensity or the duration of your exercise routine by about 10 per cent each week.\u00a0Recovery is also important with\u00a0active recovery (easy low-impact aerobic exercise like walking) being your best option to increase blood flow to the muscles.<\/p>\n
Proper warmup is also important in\u00a0preparing the muscle for the types of\u00a0forces that may cause damage, but there\u00a0is little evidence that warm-up will be\u00a0effective in preventing DOMS symptoms. It is better to stretch after exercise (when the muscles are\u00a0warmed up) but stretching has not been shown to reduce\u00a0or prevent symptoms of DOMS.<\/p>\n
The aches and pains should be minor and are simply indications that muscles are adapting to your fitness program.<\/p>\n