Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) describes muscle pain, muscle soreness or muscle

stiffness that is felt 24-72 hours after exercise. DOMS is most common for individuals who begin

new exercise programs, but could also be caused by a change in the intensity and length of your

current program. (Baechle, Earle)

Delayed onset muscle soreness is thought to be 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 you aren't used to can lead to DOMS,

but eccentric muscle contractions (movements that cause muscle to forcefully contract while it

lengthens) seem to cause the most soreness.

This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during

exercise. This delayed pain is also very different than the acute, sudden pain of and injury such

as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs

during activity and often causes swelling or bruising.

The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity

and subsides over the next few days.

Here are some tips for dealing with soreness after exercise:

• Wait. Soreness will go away in 3 to 7 days with no special treatment..

• Use active recovery techniques. 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 method of treating injuries. (Rest, Ice, Compress, Elevate)

• Although research doesn't find gentle stretching reduces soreness, some people find it

simply feels good.

• Gently massage the affected muscles. 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.

• Don't forget to warm up completely before your next exercise session. There is some

research that supports that a warm-up performed immediately prior to unaccustomed

eccentric exercise produces small reductions in delayed-onset muscle soreness (but cooldown

performed after exercise does not). (Quinn)