DOMS or Delayed Onset Muscle Soreness is a grave and excruciating condition afflicting nearly all athletes and those starting off on a new-fangled exercise regime. It is not similar to the severe pains experienced due to muscle sprains or strains. DOMS sufferers would classically sense worsening in the initial few days post-exercising and justify evading exercising or skipping their subsequent training.
Specialists earlier believed that DOMS arose as a result of lactic acid produced during glycolysis. But it is lately being deemed that the free radicals harm hydroxyproline present in the connective tissue which is a component of collagen.
Novel movements can lead to tear and swellings that cause tenderness. But, it is often the eccentric contraction occurring in muscles which makes them forcefully constrict during lengthening which is contributory to DOMS. Activities like climbing down stairways, downwards moves like squat, push-up, sprinting downwards or when weights are lowered could all trigger DOMS.
Doing stretches, amply hydrating yourself, engaging in pre-exercise warming up sessions and massages are some measures for preventing and reducing DOMS. It is important to bear in mind that advanced intensity training augments the chances of developing DOMS.
It is always prudent to include antioxidants pre and post training sessions for minimizing or reducing DOMS incidence. Several antioxidants that could be taken include:
- CoQ10
- L-Glutathione
- Pantothenic acid
- Vitamins C,E
- Zinc
- Grape seed extracts
- Niacin
- Selenium
- N-acetyl cysteine
Different types of rehydrating drinks having carbs, ascorbates & electrolytes must ideally be consumed.
The rich antioxidant presence in essential oils alongside potent therapeutic properties makes them the most ideal choice.
For over-exerted muscle groups here are several potent concoctions that could be tried for providing reprieve.
In a tepid bath adding three droplets of marjoram and duo droplets lemon and following with the massage oil mentioned herewith:
Massage Oil for Overly strained muscle groups
Five drops each of peppermint, ginger & eucalyptus are to be mixed together and then diluted in one tablespoonful of vegetable oil.
Concoctions for Muscle Soreness
Eight drops each of lemon, juniper & lavender are to be coalesced with four drops rosemary cineol and ten drops of birch/wintergreen for relieving muscle soreness.
Another soothing blend could be made by mixing in duo drops each of valerian & elemi, four drops of rosemary cineol, nine drops of cypress and eight drops lavender.
One could also try the following essential oils which could be just as beneficial.
Roman Chamomile- Spruce
- Black pepper
- Nutmeg
- Peppermint
- Basil