How To Deal With DOMS
North American Precis Syndicate
Don't let a few aches and pains keep you from keeping to your exercise routine. Treating them is now easier than ever. (NAPS)
(NAPSI)—According to the Centers for Disease Control and Prevention,
to stay healthy, adults need at least 150 minutes of moderate-intensity
aerobic activity such as brisk walking every week, as well as
muscle-strengthening activities on two or more days a week that work all
major muscle groups.
Fortunately, you don’t have to let a few aches and pains put you off
your exercise routine. According to Dr. Jonathan Folland, an expert in
neuromuscular physiology from Britain’s Loughborough University,
many people, whatever their fitness level, experience muscle pain a day or
two after exercising.
What Is DOMS?
DOMS, also known as delayed onset muscle soreness, is perfectly normal,
doesn’t last long, and may even be a sign of your improving fitness.
DOMS can occur when you start a new exercise, change your routine, or
increase the duration or intensity of your regular workout. It typically
lasts three to five days and the discomfort, which can range from mild to
severe, usually occurs one or two days after the exercise.
What Causes DOMS?
When muscles are asked to work harder than they are used to, or in a
different way, it can cause microscopic damage to the muscle fibers,
resulting in muscle soreness or stiffness. The good news is that the pain
will decrease as your muscles get used to the new physical demands being
placed upon them. The soreness is simply part of an adaptation process that
leads to greater stamina and strength as the muscles recover and build.
How to Avoid DOMS
One of the best ways to prevent DOMS is to start any new activity gently
and gradually. Allowing your muscles time to adapt to new movements should
help minimize the soreness.
What to Do About DOMS
DOMS does not generally require medical intervention. Over-the-counter
pain relievers should do the trick. Many people with DOMS or other mild pain
may be excited to learn that Salonpas, the manufacturer of the popular
Salonpas Lidocaine 4% Pain Relieving Gel-Patch, has just launched two new
Lidocaine products. The Salonpas Lidocaine Plus Pain Relieving Cream and
Salonpas Lidocaine Plus Pain Relieving Liquid (with a convenient roll-on
applicator) both contain two powerful anesthetics: long-lasting lidocaine and
fast-acting benzyl alcohol. Together, these ingredients desensitize
aggravated nerves for temporary relief of back, neck, shoulder, knee and
elbow pain. All three Salonpas Lidocaine products contain 4% lidocaine, which
is the maximum amount of lidocaine available without a prescription.
“I have been using the new Salonpas Lidocaine Plus products to
address knee and elbow pain after my rigorous workouts and found that the
cream and liquid worked effectively,” said award-winning journalist Dr.
Bob Arnot, M.D., internal medicine, who is an author of 12 books on nutrition
and health, host of the “Dr. Danger” reality TV series, and
previously Chief Medical Correspondent for NBC and CBS News, and Chief
Foreign Correspondent for MSNBC and NBC. As a Paddleboard World Championship
award winner, Dr. Arnot knows about the aches and pains of athletics.
On the Net:North American Precis Syndicate, Inc.(NAPSI)