I've Just Started a New Exercise Program and Now I feel Like I've Spent an Hour in The Spin Cycle of the Washing Machine...again:o)...Why Am I Sore in Places that I Didn't even Know I Owned :"(
...sound familiar?
Dom Dom Dommmmmmmmmmm...
Delayed Onset Muscle Soreness...(DOMS)
Someone asked me today about DOMS and I thought maybe I should write a few lines about it.
God knows there are times when I've went back to 'legs day' after a lay off - probably booze related - and went lifting the same as I previously was.
The outcome usually results in doing a good impression of March Of the Penguins for a solid 3/4days.
The outcome usually results in doing a good impression of March Of the Penguins for a solid 3/4days.
So WHAT Are DOMS?
Any type of activity that places unaccustomed loads on the muscles may lead to the phenomenon know as delayed onset muscle soreness. This differs from acute soreness as it typically develops 12 - 24 hours after the exercise has been completed. The experienced pain however may not peak until 24 - 72 hours after the exercise has been completed.
WHO gets DOMS?
Everyone is susceptible to DOMS, even those exercising years. However, the soreness associated lessens as your body adapts to the work it regularly performs. A partial protective effect may develop after even one bout of soreness-producing exercise and reduces the chances of experiencing that same soreness for weeks/months into the future.
WHY do I get DOMS?
The origins of the soreness and accompanying symptoms are complex. There is a general consensus that the soreness is related to microscopic damage to the muscle fibers involved in the exercise.
This type of damage is owed to novel stresses being placed on muscles unaccustomed to excessive workloads.
This type of damage is owed to novel stresses being placed on muscles unaccustomed to excessive workloads.
One common misconception related to DOMS is that the soreness is related to lactic acid accumulation, however, lactic acid is not a component of this process.
Activities that cause DOMS are related to eccentric muscle action, i.e. when a muscle lengthens while force is applied, e.g. the lowering phase of a bicep curl, your legs controlling your momentum as you jog down hill.
The degree to which you experience DOMS will depend on the type of forces placed on your muscles, e.g. running downhill will place greater deleterious forces on the muscles than running uphill. High weight or repetitions will cause greater damage.
I've Other Symptoms, does DOMS only produce SORENESS?
Local muscle pain is the predominant symptom of DOMS, however, there are also a number of common additional symptoms which present including:
Stiffness - accompanied by a reduced range of movement at the affected joints
Altered Gait - depending on the joints affected and the muscles involved, normal walking may be difficult
Tenderness - to the touch - 'OUCH....don't touch me'
Reduction in Strength - this is a temporary affect and last days at a maximum
Other more rarer symptoms may present in severe cases:
Muscle Breakdown - so severe that the kidneys may be placed at risk
Elevated Creatine Kinase (CK) - an enzyme in the blood signalling muscle tissue damage
Can I Avoid DOMS?
The single best way to avoid DOMS is to progress slowly into a new exercise program. Easier said than done for those impatient people like myself.
Allowing your muscles to adapt to the new stress being placed on them will minimize the painful side effects.
Allowing sufficient recovery time between the same exercises will help. Performance of exercises while enduring painful DOMS can make matters worse and lead to more severe injury.
Adequate warm up is also advisable although there is no good quality evidence to suggest that pre-exercise stretching can help prevent DOMS. Stretching AFTER exercise is much more important. Try 30-second static holds. Stretching won't prevent DOMS but it will help reduce the intensity of some symptoms.
Well I have it Now, How can I get Rid?
There is little conclusive evidence to suggest that many treatment modalities will hasten recovery and return to normal function.
However, if the primary goal is to reduce symptoms then the following treatments may be beneficial at reducing the painful symptoms experienced:
Massage - nothing too heavy though as this can be very counter productive
Acupressure - once again avoiding excessive pain
Cryotherapy - ice/cold application
Pain Meds - best to avoid is possible, but helpful in severe cases
Light exercise - using the muscles that are sore but does not over-stress them.
Light exercise - using the muscles that are sore but does not over-stress them.
Reduction of symptoms doesn't equate with full recovery. muscle damage may still exist and reduced function may still persist.
The Old NO Pain No Gain Principle?
I hear this on a daily basis.
Pain does not need to be present in order to reach strength targets or fitness status. Pain may however indicate the need to reduce or even avoid certain activities.
Any acute pain experienced signals a problem with that exercise.
Any acute pain that persists after exercise should be assessed by an appropriate registered health professional.
Unqualified 'therapists' will always tell you something, whether rightly or wrongly, and usually try and 'rub' it!!! It's your time, your money and your body at risk.
A visit to your Chartered Physiotherapist will involve a thorough assessment and the best advice to follow will be given.
Any acute pain experienced signals a problem with that exercise. Any acute pain that persists after exercise should be assessed by an appropriate registered health professional.
Unqualified 'therapists' will always tell you something, whether rightly or wrongly, and usually try and 'rub' it!!! It's your time, your money and your body at risk.
A visit to your Chartered Physiotherapist will involve a thorough assessment and the best advice to follow will be given.
Physio Central T: 057 9322720
Ardan Surgery E: info@physiocentral.ie
Ardan Rd W: www.physiocentral.ie
Tullamore
Co. Offaly
