How To Deal With DOMS (Delayed Onset Of Muscle Soreness)

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I am a beginner when it comes to running.  I am having soreness in my legs very often. Should I run with my sore legs and allow them to become alright? If I need to wait then can I do some activity during the rest period?

Answer by Capt Jitu Harjai Fitness Expert H2FCare

It is a normal phenomenon and is caused when stress involved in physical activity causes micro-tears in the muscle being used. The muscle repairs itself in about 3 to 5 days. As the muscle repairs, it becomes stronger and ready to face the stress levels which caused it. Every time you increase your stress level, it is likely to happen. Also if you have a detraining period longer than four weeks, once you start the training, you may again experience DoMS.

It is normal to have sore legs or sore muscles when you engage yourself in physical activity. Generally, the feeling of soreness sets in between 24 to 48 hours and lasts for a few days. This is known as ‘Delayed Onset of Muscle Soreness (DoMS)’.

There is no problem lacing up and running in DoMS. Once your muscles warm-up, you will feel less effect of DoMS. You may reduce distance or intensity during the period of soreness. Remember to stretch well during the period.

If you do not feel like running then you should do isometric stretching. Massage also gives a good feeling and may help you feel relieved. Overall, you do not need to stop any activity because of soreness.

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