DOMS

Ah, at this late stage of my life, I discovered DOMS. Let Gemini explain:

Delayed Onset Muscle Soreness (DOMS) is a common phenomenon you might experience after unaccustomed or strenuous exercise. It's characterized by muscle pain, tenderness, and stiffness that typically peaks 1-3 days after the activity.

Here's a deeper dive into DOMS:

Causes:

The exact cause of DOMS is still being researched, but the leading theory suggests it's a result of microscopic tears in muscle fibers caused by strenuous exercise, particularly activities that involve eccentric contractions (lengthening of a muscle under tension). These microtears trigger an inflammatory response in the body to repair the damaged tissue. This inflammation leads to the pain, tenderness, and stiffness associated with DOMS.

Symptoms:

Muscle pain and tenderness: This is the hallmark symptom of DOMS, typically felt most intensely 24-72 hours after exercise.

Muscle stiffness: The affected muscles might feel tight and difficult to move through their full range of motion.

Reduced muscle strength: You might experience temporary weakness in the affected muscles.

Risk Factors:

Unaccustomed exercise: People new to an exercise routine or those returning after a break are more prone to DOMS.

Strenuous exercise: Activities involving intense effort, eccentric contractions, or unfamiliar movements can increase the risk.

Poor exercise form: Improper technique can put additional stress on muscles, leading to more micro-tears.

Treatment and Prevention:

While DOMS can be uncomfortable, it's generally harmless and resolves on its own within a few days. Here are some tips for managing and preventing DOMS:

Rest: Allow your body adequate recovery time after strenuous exercise.

Active recovery: Light activity like walking or gentle yoga can promote blood flow and aid healing.

Stretching: Gentle stretching before and after exercise can help improve flexibility and potentially reduce DOMS severity.

Massage: Massage therapy can improve circulation and promote healing in the affected muscles.

Over-the-counter pain relievers: Medications like ibuprofen or acetaminophen can help manage pain and inflammation.

Preventing DOMS:

Gradual progression: Gradually increase the intensity and duration of your workouts to allow your muscles to adapt.

Proper warm-up and cool-down: Dedicate time to warm-up exercises before and cool-down stretches after workouts to prepare and relax your muscles.

Proper form: Ensure you use proper technique during exercise to avoid putting undue stress on your muscles.

Hydration: Stay well-hydrated before, during, and after exercise to support muscle function and recovery.

Additional Points:

DOMS vs. Injury: While DOMS can be uncomfortable, it's usually not a cause for major concern. However, if the pain is severe, persistent, or accompanied by swelling or bruising, it's best to consult a doctor to rule out a more serious injury.

Individual Variation: The experience of DOMS can vary significantly from person to person. Some individuals might be more susceptible to it than others.

By understanding DOMS and following these tips, you can manage discomfort and optimize your workouts for better results.

Almost two weeks ago now, I tripped on the bottom stairs leading to the front door. I landed face down with my hands in front of me to brace myself for the fall. In the previous description, there's no mention made of age as a factor in the sudden onset of DOMS and yet it clearly is. I've suffered similar falls in the past and not shown any such symptoms. 

The day after the fall I was fine but next day I was a total wreck and remained that way for about two more days before gradually recovering. This was really a relatively minor fall and I wonder what the consequences would be have been had the fall been more serious. My body's inflammatory response was massively excessive. If a similar event happens I'll be sure to take some ibuprofen to ameliorate the symptoms. This time around I only took panadol which really didn't have much effect at all.

Maybe it's psychological but ever since turning 75 I've suddenly felt OLD. All I do is to ensure that I remain active and mobile. I've done a lot of sleeping during my gradual recovery and it's easy to fall into the taking refuge in the bed. Giving in to this tendency however, will greatly accelerate ones demise.