Dealing with DOMS
by Jason Mould, MCPT
Back to the age old training question; not the one about how much can you bench. I’m talking about the why am I so sore after workouts question. Who among us hasn’t had that post workout soreness which can sometimes make us feel like we were in a car wreck. For those who don’t already know what I’m talking about, this is called Delayed Onset Muscle Soreness or DOMS for short. This phenomenon is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities to their program. It can affect the beginner and seasoned athlete alike.
by Jason Mould, MCPT
Back to the age old training question; not the one about how much can you bench. I’m talking about the why am I so sore after workouts question. Who among us hasn’t had that post workout soreness which can sometimes make us feel like we were in a car wreck. For those who don’t already know what I’m talking about, this is called Delayed Onset Muscle Soreness or DOMS for short. This phenomenon is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities to their program. It can affect the beginner and seasoned athlete alike.
DOMS is often felt 24 to 72 hours after exercising and in most cases subsides within 2 to 3 days though some people experience the symptoms longer. Symptoms typically associated with DOMS include strength loss, pain, muscle tenderness, stiffness, and swelling. To date we are still unsure of the precise cause of DOMS. Because of this we still do not have one treatment method that has been proven 100% effective.
One theory to explain DOMS is that it is 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. Any movement your body is not used to doing can lead to DOMS, but studies show eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) like going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups seem to cause the most soreness.
There is some research that claims DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell in their compartment and put pressure on nerves and arteries producing pain.
It was once believed that DOMS was caused by a buildup of lactic acid in the muscle. We know that this belief is false. The pain and soreness that result from intense eccentric exercise are not related to lactate buildup. Though the blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, studies show that the blood and muscle lactate returns to normal within 30-60 minutes after exercise. We also know that concentric exercise produces two-thirds more lactate then does eccentric exercise. This would lead us to believe that there should be complaints of DOMS following workouts that focus on the concentric exercise, and we have found the opposite to be true.
What can you do to lessen the soreness associated with DOMS? Here are ten recommendations.
Until we have some concrete answers, I recommend easing into any exercises that are new to you (especially if they have a heavy eccentric component) and try some of the tips above. If you go overboard on a workout and wake up the next morning with your muscles feeling like you were on the losing end of a twelve round fight, well then take solace in the fact that you know in a few days the soreness will go away, and that everyone is in the same boat; DOMS does not discriminate.
One theory to explain DOMS is that it is 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. Any movement your body is not used to doing can lead to DOMS, but studies show eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) like going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups seem to cause the most soreness.
There is some research that claims DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell in their compartment and put pressure on nerves and arteries producing pain.
It was once believed that DOMS was caused by a buildup of lactic acid in the muscle. We know that this belief is false. The pain and soreness that result from intense eccentric exercise are not related to lactate buildup. Though the blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, studies show that the blood and muscle lactate returns to normal within 30-60 minutes after exercise. We also know that concentric exercise produces two-thirds more lactate then does eccentric exercise. This would lead us to believe that there should be complaints of DOMS following workouts that focus on the concentric exercise, and we have found the opposite to be true.
What can you do to lessen the soreness associated with DOMS? Here are ten recommendations.
- Be patient. The soreness will go away in 3 to 7 days.
- Try ice or contrast water shower (cold then hot) this will help increase circulation.
- Try doing some light cardio. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
- Use the RICE (rest, ice, compression, elevation) method of treating injuries.
- Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
- Soft tissue work, also known as Myofascial Release, also reduces DOMS. This can be done by a massage therapist, foam roller, tennis balls, or there are other various tools on the market to assist with this. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
- 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 performing Yoga may reduce DOMS.
- Avoid any vigorous activity that increases pain.
- Allow the soreness to subside thoroughly before performing any vigorous exercise on the affected muscles.
- Warm up thoroughly before activity. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in DOMS (but cool-down performed after exercise does not).
- Cool Down using light cardio and gentle stretching.
- Try to follow the ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
- Start a new weight lifting routine with light weights keeping your rep range around (10-12) and gradually increase the amount you lift over several weeks.
- Try not to make sudden major changes in the type of exercises you do.
Until we have some concrete answers, I recommend easing into any exercises that are new to you (especially if they have a heavy eccentric component) and try some of the tips above. If you go overboard on a workout and wake up the next morning with your muscles feeling like you were on the losing end of a twelve round fight, well then take solace in the fact that you know in a few days the soreness will go away, and that everyone is in the same boat; DOMS does not discriminate.
