Delayed onset muscle soreness (DOMS) after exercise is not uncommon, particularly if you are just beginning an exercise program, changing activities or increasing the intensity of your usual workout. For those starting a new exercise routine or learning a new sport, some muscle soreness may be felt from 12-48 hours following the activity. You may also experience muscle stiffness, fatigue and weakness. Rest assured, this is a normal response to unusual exertion as the muscles adapt to the new stress. Over time, this adaptation leads to greater muscle strength and endurance and the same activity will no longer result in soreness. Delayed onset muscle soreness is generally the worst within the first 2 days following the activity and subsides over the next few days.
Causes of DOMS
Research suggests that delayed onset muscle soreness is the result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on the activity, the intensity and the time of the activity. Any movement you aren’t used to can lead to DOMS, but eccentric muscle contraction (movements that cause muscle to contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.
Confusion with lactic acid build up..
DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of burning sugars for energy during intense physical exercise. Within an hour after exercise, most, if not all, of the lactic acid produced in the muscles is removed and degraded. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. The key point to remember is that muscle fatigue and DOMS are two different processes and just because they sometimes seem to go hand in hand, they are not related in any way.
Here are some tips for treating delayed soreness:
• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Avoid any vigorous activity that increases pain.
• Do some easy low-impact aerobic exercise – this will increase blood flow to the affected muscles, which may help diminish soreness.
• Use the RICE method of treating injuries, Rest, Ice, Compression and Elevation.
• Use gentle stretching on the affected area.
• Gently massage the affected muscles.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won’t actually speed healing.
• There is some evidence that vitamin C may decrease soreness.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don’t forget to warm up completely before your next exercise session!
Regards,
Rima Avellan
www.womenonlybootcamp.com
