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Delayed onset muscle soreness:
This is a type of muscle soreness that sets in hours after exercise. It usually occurs 12-48 hours after exercise and involves muscle aching and tiredness. You should treat DOMS by giving time for the muscles to heal without over stressing them again.

Ice baths:
Ice baths are used to help muscles, tendons, bones, nerves and all the different types of tissues recover after a workout. The ice causes your blood vessels to bring oxygen to the tissues and remove the waste products of exercise such as lactic acid.

Cool down:
Cool downs are used to return the body to its original state pre exercise. the lactic acid is reduced and the heart rate decreases to its normal resting rate. They are just as important as warm ups

Compression clothing:
Compression wear is worn to keep the muscles warm and to prevent any muscle strains during exercise. It can cut down inflammation and slows down fatigue.

Cooling aids:
Cooling methods include water immersion (ice baths), fan cooling, spraying water onto yourself, cold therapy wraps and packs and body cooling jackets. They are used to reduce any swelling and they repair micro tears in the muscle fibres.

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1) Delayed onset muscle soreness is the pain a performer feels after exercise, it is caused by lengthening the muscles. It can be prevented by gradually increasing the intensity of the training programme.
2) Ice baths help to speed up bodily recovery and it is where the performer immerses themselves into a bath of ice after intense exercise, however there is a risk of hypothermia and shock.
3) Cooling down allows the body to gradually transition to a resting state after intense exercise, it also allows the heart rate to return to a resting state. A cool down also reduces lactic acid build up in the muscles and performers are less likely to get injured, a cool down should be done at a light intensity.
4) Compression clothing, for example thermal shirts, are used by performers to during and after exercise to ease muscle soreness and to speed up recovery time, they can also help to reduce injuries and keep the muscles warm.
5) Cooling aids such as Cooling jackets and wet ice packs are used to treat injuries that need immediate treatment and to speed up recovery in the body, they are worn between 8-30 minutes at 5-16 degrees. Cooling aids also reduce the performers core temperature and reduce swelling on injuries.

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1) Delayed Onset Muscle Soreness

DOMS is the distinctive muscle pain that almost everyone experiences and can feel very similar to cramping. It is also known as a 'muscle fever' and can result in muscle weakness. Usually, it starts after a delay and can last for 24 to 72 hours. Also, mainly eccentric muscle contractions can cause DOMS, for example lowering weights or running.

Treatments: ice packs, massage, anti-inflammatory drugs (I.e. Ibuprofen) and rest.

Prevention: Start new exercises gently and gradually so that muscles are given time to adapt to new movements.

2) Ice Baths

Ice baths are a type of cryotherapy which translates to "cold therapy" and is when a bath is filled with ice cold water in order to help with recovery. This constricts the blood vessels and decreases metabolic activity which therefore reduces swelling and tissue breakdown. It also helps flush harmful metabolic debris out of your muscles.

Benefits: reduces swelling, numbs any pain, helps muscles stay fresh and also helps avoid injury.

This method is important because it is believed to reduce delayed onset muscle soreness which means that any exercise can be pain-free.

3) Cool Down

A cool down is a combination of activities that take place after intense exercise to allow the body to gradually transition to a resting/ near-resting rate.

Benefits: reduce the potential of DOMS, allows the heart rate to return to normal, aids in the depletion of waste products such as lactic acid and reduces the likeliness of injury.

It is important to cool down because it reduces the heart and breathing rate which, in time, cools body temperatures and restores physiological systems. This means that the athlete is less likely to get dizzy or faint.

4) Compression Clothing

This is a type of form-fitting clothing, usually made from spandex, that keeps muscles warm which therefore prevents muscular strains.

Benefits: reduce swelling, reduce injuries, keeps sweat away from the body so that the athlete remains comfortable (no chafing/rashes), it helps relieve muscle soreness and also reduces the time taken for muscles to repair.

This is important because it reduces the likeliness of DOMS and therefore means that the athlete suffers no pain so can continue competing/ training.

5) Cooling Aids

Cooling aids are another type of cold therapy that can be used in the early stages of a sports injury to relieve pain.

Benefits: relieve pain, reduce swelling, cools tissue temperature and prevents any further tissue damage.

This is an important method because it means that you don't do any further damage to tissues so you, again, don't miss training/ competitions which is known as reversibility. It is also important because it relieves any pain.

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1) Delayed Onset Muscle Soreness (DOMS) Occurs usually after tough or new kinds of exercises and is the stiff/sore feeling felt in muscles . Happens mainly in the lengthening or stretching of muscles.
2) Ice Baths are useful for the rest period to be shortened, this is because ice baths lessen the impact of Delayed Onset Muscle Soreness as it compacts against the small tears caused by strenuous exercise; also ice baths causes the body to expose of any waste and reduce swelling in the tissue, as well as constricting blood vessels
3)Cool Down is useful as it helps with the reducing of waste products like lactic acid. Also by cooling down after intense exercise it will decrease the likelihood of delayed onset muscle soreness to occur which will mean the body will need less rest periods. Its the most simple way of getting the body back to its original resting state
4)Compression Clothing is used during exercise to keep muscles warm and reduce the likelihood of tissue tears as the body is more compact. Also it reduces swelling build up.
5) Cooling jackets, ice baths, ice packs are used for many reasons, they can be used for aiding injuries by reducing swelling, can be used for pain relief. Cooling Aids can be used before or after exercise. They are used before exercise to increase the performers performance, this is because cooling jackets can increase the intensity of exercise that can be achieved. Used after exercise to simply treating injuries and reducing swelling

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1)- Delayed Onset Muscle Soreness (DOMS)
Muscle pain that athletes experience after new or very intense exercise. Due to muscles breaking down and adapting to the exercise requirements.
2) Ice Baths
A bath filled with ice cold water, which is used after exercise to combat the micro-tears in muscles. It is also thought to flush waste products out of the blood, reduce swelling and reduce the amounts of lactic acid built up in muscles.
3) Cool Down
A cool down after exercise aids recovery because it slowly brings the body back to its usual resting state. It gradually decreases heart rate, stops blood pooling in muscles, and also decreases lactic acid levels in the muscles.
4) Compression Clothing
Compression Clothing is used during activities to keep muscles warm and reduce muscle strain. Post-exercise, it is used to improve muscle repair and reduce stiffness and soreness.
5) Cooling Aids
Ice baths, deep freeze and cooling jackets are all examples of cooling aids used after exercise. They are used to repair microtears in the muscle and reduce swelling.

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1)Delayed Onset Muscle Soreness (DOMS):
-Muscle pain that everyone experiences after intense or unfamiliar exercise.
2)Ice Baths
-A cold bath after intense exercise, used to repair small muscle tears .It constricts blood vessels and flushes waste products out of the blood (lactic acid) also reduces swelling.
3)Cool Down
-Used to return the body to a pre exercise / pre workout state .It prevents muscle tears and blood pooling, cool downs are just as important as warm ups .
4)Compression Clothing
-Used to reduce swelling ,also it is used by athletes when training to reduce rashes and chafing. Also they can help with blood circulation.
5)Cooling Aids
-Ice packs and cooling jackets ,just like an ice bath they repair minor muscle tears and reduce swelling.