Are you experiencing Delayed Onset Muscle Soreness?

As a Physiotherapist, I often work with clients who report muscle soreness following new or intense physical activity. This condition, referred to as Delayed Onset Muscle Soreness (DOMS) can be quite uncomfortable and may temporarily hinder your ability to carry out everyday tasks. In this blog post, I will provide a thorough explanation of DOMS, including its causes, contributing factors, and effective strategies for managing and preventing it.

 

What is DOMS?

DOMS occurs when muscles are subjected to unaccustomed or strenuous activity. This soreness typically begins 12-24 hours post-activity and tends to peak between 24-72 hours post-activity. DOMS generally resolves within 3-5 days.

It differs from immediate or acute pain, which is felt during the exercise itself. Acute pain is usually not related to DOMS and may instead indicate issues with exercise technique, such as poor form which causes excessive strain on muscles or joints. Chronic pain, on the other hand, persists over time and may be related to underlying conditions like arthritis, nerve compression, or inflammation. Unlike DOMS, chronic pain often requires medical attention for long-term management.

 

What causes DOMS?

Many types of physical activities can cause DOMS. It is widely believed that DOMS occurs due to microscopic damage to muscle fibres during exercise. This damage triggers an inflammatory response, which causes pain, swelling, and contributes to the muscle repair process. The inflammation also plays a critical role in muscle recovery and growth, helping the muscles adapt and become more resilient to similar stresses in future workouts.

Activities commonly associated with DOMS include:

• Strength training exercise
• Walking downhill
• Jogging
• Step aerobics
• Jumping

DOMS (Delayed Onset Muscle Soreness) is often more pronounced after exercises involving eccentric contractions, where the muscle lengthens while under tension. Examples of eccentric movements include the lowering phase of a bicep curl or the controlled lengthening of the thigh muscles when walking or jogging downhill, as the muscles work to resist the body’s momentum.

Factors that may affect DOMS

These factors can influence the severity and duration of DOMS:

1. Type of Exercise: Activities involving eccentric contractions, such as downhill running, plyometric exercises, and resistance training with a focus on the eccentric phase, are more likely to cause DOMS.
2. Intensity and Duration: The greater the intensity and duration of the exercise, the more significant the muscle damage, which can result in more severe DOMS.
3. Individual Variability: Factors like genetics, fitness level, and previous exercise experience influence susceptibility to DOMS. Individuals new to exercise or returning after a long break are more likely to experience soreness.

Anyone can experience DOMS, regardless of fitness level. However, as your body adapts to the physical activity you regularly perform, the intensity of the soreness should decrease.

 

Symptoms of DOMS

Some of the most common symptoms include:

• Swelling of the affected limbs;
• Stiffness of the joint accompanied by temporary reduction in a joint’s range of motion
• Tenderness to the touch
• Temporary reduction in strength of the affected muscles
• Pain when moving the muscle

Management and Prevention of DOMS

It is unlikely that you will completely avoid soreness when commencing a new exercise program. However, here are a few ways that you may reduce or manage the severity of DOMs:

1. Gradual Progression: Ease into a new program to allow your muscles time to adapt to the increased stress, which can help minimise soreness.
2. Proper Recovery: Allow your muscles adequate time to recover after intense exercise. Avoid repeating the same exercises on consecutive days unless done with caution. Light activities like walking, swimming, or cycling can boost circulation and aid in alleviating DOMS.
3. Warm-up and Cool-down: While warming up prepares muscles for exertion, it has limited effectiveness in preventing DOMS. Stretching is best done after your muscles are warmed up or post-exercise to improve flexibility and aid recovery.
4. Massage and Foam Rolling: These techniques can improve blood flow, reduce stiffness, and relieve muscle soreness, especially when used shortly after exercise and in the days that follow.
5. Nutritional Support and Hydration: Maintaining a balanced diet and staying well-hydrated supports muscle repair and overall recovery, helping you better manage DOMS symptoms.

How can we help you?

As a physiotherapist, I utilise a variety of treatment techniques to ensure my clients recover optimally from DOMS. This typically includes soft tissue massage, followed by guided stretching and mobility exercises to promote blood flow and reduce muscle tightness.

Similarly, our exercise physiologists play a crucial role in preventing and managing DOMS. They specialise in creating personalised exercise and recovery plans that incorporate gradual progression in exercise intensity, tailored to your fitness level. This approach helps reduce the risk of severe muscle soreness and injury in the future.

 

Please note:

Before starting any exercise program, it is important to seek medical evaluation and clearance. Not all exercise programs are suitable for everyone, and some may carry a risk of injury.

 

References:

Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness : treatment strategies and performance factors. Sports medicine (Auckland, N.Z.), 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005

Mizumura, K., Taguchi, T. Delayed onset muscle soreness: Involvement of neurotrophic factors. J Physiol Sci 66, 43–52 (2016). https://ift.tt/rY4LpWc

Wilke, J., & Behringer, M. (2021). Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. International journal of molecular sciences, 22(17), 9482. https://ift.tt/BbldTfo

source https://hubandspoke.health/are-you-experiencing-delayed-onset-muscle-soreness/