stiff & sore - delayed onset muscle soreness - quick recovery
Muscular pain 24 to 48 hours after strenuous exercise
DOMS is short for delayed onset muscle soreness and it is thought to be a result of microscopic tearing of the muscle fibres. Sports scientists no longer hold to the theory that DOMS is caused by a build up of lactic acid.
The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. You do not experience DOMS until approximately 24 hours after the exertion and it can last for 2 or 3 days.
Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause a muscle to contract forcefully while it lengthens) seem to cause the most soreness. Examples include walking downstairs and running downhill.
The more you keep moving the quicker you will recover.
SportsMed TENS therapy
SportsMed is the TENS, ECS and EMS machine we suggest to aid repair of muscle micro tears
The mechanisms are twofold - not just pain relief, but also helping the body repair the micro tears.
- RELIEVE mode:
- Pain relief (modulated low and high frequency TENS; continuous, comfortable intensity)
- Early stage injury treatment (modulated low to medium frequency ECS; continuous, low intensity)
- RECOVERY mode - injury healing
- Later stage injury treatment (modulated low to medium frequency EMS and ECS; surging, medium intensity)
After a heavy training session or a big game, you may feel weary, stiff and sore. If you put your SportsMed on after your shower it will kick start your recovery process.
Overnight and for the next day or two, continue using SportsMed to minimize DOMS. Once the pain is under control you should stretch and keep the muscles moving.
Pad placement - DOMS
For total body benefit, place pads as follows:
For specific muscles soreness, place one pad on each side of the muscle.
Placing them top and bottom of the muscle is not recommended, as this may cause further muscle contraction.
SportsMed treatment guide
|Pain relief||RELIEVE||Low to medium||Minimum 60 minutes||On demand|
|Muscle soreness||RELIEVE||Low||Several hours||Daily for 1 or 2 days|
|Scar tissue||RELIEVE||Low||Several hours||Daily as needed|
|Soft tissue healing||RECOVER||Medium||10 to 20 minutes||3 times per day|
|Circulation||RELIEVE or RECOVER||Low||60 minutes||as often as needed|
|Rehabilitation||EXERCISE||Medium||5 to 15 minutes||3 times per day|
|Rehabilitation||EXERCISE||Medium to high||10 to 20 minutes||3 times per day|
|On RELIEVE mode – muscles should not contract or twitch|
|On RECOVER mode – muscles should contract, mildly|
|On EXERCISE mode – muscles should contract, mildly or strongly – as required|