Sports massage can help your body recover from DOMS, but make sure the therapist keeps it light. Pay attention to nutritionĪre you eating properly before and after training? Do you stay hydrated throughout the day? DOMS can be eased by having a proper pre- and post-training snack and drinking plenty of water all day every day. If you repeatedly suffer from DOMS, look at your training programme to make sure you only increase one training variable at a time. This could be load (weight on the bar) but it could also be volume or tempo. Anyone who is serious about making progress in the gym is at risk of DOMS! 6 ways to recover from DOMS Dial back a training variableĭOMS is a sign that you’ve pushed one or more training variable beyond your normal limits. Experienced gym goers will have to push the intensity (or load the bar) more to feel the effects of DOMS. But it’s more common for a beginner to experience DOMS because they are more likely to do a new or more intense exercise. Luckily, there are a few ways to minimise the impact of DOMS so you can train hard and side-step the worst of the soreness! Do beginners only get DOMS? Unfortunately, you have two choices: get stronger and fitter (but occasionally have DOMS), or never have DOMS but don't improve. But this is counterproductive, because it’s those new and different things that encourage the body to change. The only guaranteed way to avoid DOMS is to never do anything new or different in the gym. The difference is the new level of stimulus. It could happen from low rep, heavy squats, or from 100 press-ups. In fact, this micro-damage is the stimulus our bodies need to grow, build, and transform.īut sometimes, this micro-damage is a bit too much for our bodies to recover from quickly, that’s when the pain of DOMS sets in.ĭOMS usually happens after eccentric (lowering) muscle action from an exercise you’re not used to or a familiar exercise at a new intensity. This might sound alarming, but it’s nothing to worry about. When we exercise, we cause micro-damage to our soft tissue. Is there any point to DOMS? Do any exercises or pieces of gym equipment make it worse? Are there any ways to avoid getting DOMS? Let’s delve into the science of DOMS to find out what you can do about it. It’s uncomfortable, inconvenient, and in extreme cases, can even make you have to skip training sessions. DOMS is Delayed Onset Muscle Soreness, the painful ache or stiff tightness you feel in your muscles a day or two after a workout. The Wellness Center can help you explore the options and find an affordable solution.You might not know what DOMS stands for, but you’ve probably felt it. Health Insuranceĭominican University recommends that all students have adequate health insurance, but the University does not require you to have insurance, and we do not offer a student health care plan. Visit our online portal to submit your immunization records, schedule an appointment, communicate privately with Wellness Center staff members and much more. Confidentialityĭominican University maintains and ensures the confidentiality of all Wellness Center consultations and appointments. Charges for tests, labs and procedures beyond the basic services will be applied to your student account. Feesīasic services, including sick visits and counseling, are covered by your student fees. In the event of an emergency, dial 911 from a campus phone. Other urgent care options are also available. Kimberly Harden, our collaborating physician, by calling (708) 660-3900 and asking to page the on-call physician. If you need care when the Wellness Center is closed, contact Dr. Telehealth and remote options are available throughout the week. We recommend that you schedule an appointment by calling (708) 524-6229 or through Wellness Center Online. Tuesday and Thursday we offer in-person visits. To use the elevator near our entrance, please call security or the Wellness Center at (708) 524-6229. The Wellness Center is on the lower level of Coughlin Hall, between the fitness center and the Student Involvement Center. From immunizations and counseling sessions to treatment for flu or strep throat, we’ve got you covered. The Wellness Center offers a full range of health care services for all Dominican students, whether full time, part time, graduate, undergraduate, resident or commuter. Get the health care you need, right here on campus.
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