Delayed onset muscle soreness(DOMS) is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.
NO PAIN, NO GAIN?
It is unlikely that you will avoid DOMS altogether when beginning a new exercise program. However, pain does not need to be present to achieve gains in fitness status, and pain may indicate a need to reduce or refrain from an activity. While eccentric loading of muscle to achieve gains in muscle size appears to be important, gains in strength will occur without overemphasizing the eccentric component of a weightlifting exercise. Pain that occurs during exercise (i.e., acute) signals a problem with the exercise (too intense, bad form, etc.) and should be halted before muscle or joint damage occurs.
Effective Ways to Prevent DOMS —
#Drink a cup or two of caffeinated tea or coffee before working out to increase muscular strength and endurance and reduce the chance of soreness.
#Glutamine and BCAAs sipped during your training session will vastly reduce DOMS.
#Warm up properly with a little cardio and dynamic stretching to prep your muscles and joints for your workout.
#While you are working out, stay hydrated by drinking water .
#To reduce stress on hands you can use proper gears. Check out the best crossfit gloves.
#If you are sweating a lot, it’s important to replace lost electrolytes with a sports drink or other electrolyte-rich foods, because these essential salts regulate heartbeats, muscular contractions, and nerve function.
#After your workout, stretch and use a foam roller to massage out knots and increase blood flow to your muscles.
#After working out, eat a post-workout snack that has a 4:1 ratio of carbs to protein to help restore the nutrients lost in the muscles during the workout.
#Getting a sports massage to increase circulation and break up major knots in problem areas that are always sore.
#Take a cold shower post-workout to reduce inflammation of the muscles. Or try an ice bath, which has been shown to reduce muscle soreness by 20 percent.