Good quality sleep also plays a factor, when it comes to recovery. He also suggests incorporating a progressive warm-up, in which movements become gradually more intense, and not to skimp on the warm down. Instead, he suggests using other muscle groups for a few days at the gym or, if youвЂ™re a runner, simply lessening the intensity. In the days following the onset of Doms, Anderson says, вЂњdonвЂ™t hammer the same muscle group againвЂќ. For those of you who read these running articles but donвЂ™t actually run.What scientists are learning about oestrogen and exercise.Is now the time for you to get a running coach?.

вЂњIf you donвЂ™t get rid of that tightness and allow the muscle fibres to repair, you are more susceptible to injury for a period afterwards.вЂќ You are more susceptible to injury for a period afterwardsДЄny changes should be gradual to allow muscles to adapt. вЂњA lot of people like because it means theyвЂ™ve worked really hard and itвЂ™s a great feeling, but if itвЂ™s excessive and youвЂ™re getting it all the time then I would be questioning either your recovery strategies or your training plan.вЂќ It is a normal part of building muscle strength and stamina, but coach Nick Anderson warns that it could be telling you itвЂ™s time to review your workout. Essentially, it is true muscle damage, but itвЂ™s at the muscle fibre level as opposed to a muscle tear that you would get when youвЂ™re running and your hamstring goes.вЂќДoms can last up to five days, with the effects usually worst on day two or three, then gradually improving without treatment. вЂњWhen you look under the electron microscope with Doms, the whole architecture is disrupted. вЂњIf you look under an electron microscope, you see that thereвЂ™s a normal architecture and normal structure to the muscle fibre,вЂќ he says.

Simply put, he says, it suggests you are вЂњdoing too much too soonвЂќ. It can leave you feeling achy and stiff, with a walk around the office taking on a John Wayne feel.ДЄny exercise to which youвЂ™re unaccustomed can result in a bout of Doms, says Dr Mark Wotherspoon, a consultant in sport, exercise and musculoskeletal medicine. Usually kicking in around 24 to 48 hours after exercise, muscles feel tender and sore as a result of microscopic damage to the muscle fibres, which occurs when you force your muscles to work harder than they are used to, or use muscle groups that you donвЂ™t often reach in your regular workout. health, as well as in print every Tuesday in the Health & Family Supplement. You can find articles, columns, advice and tips at If you have upped your training routine, returned to exercise after some time off or given a new activity a go, the chances are you have felt the characteristic ache of delayed onset muscle soreness (Doms).

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