Health

Reducing DOMS (Delayed Onset Muscle Soreness) After a Workout

Written by juicebox on May 7, 2008 4:53 pm EST

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Chances are if you have done a bit of rigorous exercise before, you’ve experienced Delayed Onset Muscle Soreness, or DOMS for short. For those who are just starting out with an exercise program, it could be the single thing that makes them run away from ever exercising again. So just what is DOMS and what is a way to reduce its symptoms?

What Is DOMS?

DOMS is Delayed Onset Muscle Soreness. It is a phenomenon of muscle pain that is felt within 24 hours, sometimes as much as 48 hours following a workout. Its most common to those starting a new exercise program, or working out a new segment of muscle, that may have not been worked on for a period of time. In addition, a dramatic increase in duration, intensity or type of exercise or activity can also lead to DOMS.

It is thought, that DOMS is a result of microscopic tearing of the muscle fibers. The amount of pain you endure from DOMS depends on how hard, how long, and what type of exercise. It is also believed that EMC or eccentric muscle contractions which are movements that cause the muscle to forcefully contract while it lengthens, causes the most soreness. Examples of EMC are:

going down stairs
running downhill
lowering weights
downward motion of squats and push-ups

Swelling in the muscle may also induce additional pain during DOMS.

However on the plus side, DOMS eventually leads to a stronger muscle and greater stamina.

What are The Symptoms?

One of the primary indicators that you are experiencing DOMS is the pain occurs 12 - 48 hours after the workout. The pain is generally localized to the muscle that experienced the most damage, and can last up to 7 days.

It will feel like a numbing or stinging in the muscle, that may even feel a bit inhibiting and restrict you from your usual movements because of the level of pain that occurs from it.

If it lasts more than 7 days, consult your physician as there may be a more serious medial problem.

What Can I Do To Reduce DOMS?

What I have found to work to reduce DOMS was a massage lotion from my local herbal shop that is called “Tei-Fu Massage Lotion“. I apply it to the area where I can feel the muscle soreness from the workout, to help reduce the potential DOMS effect, and so far has worked well for me. I recommend it beforehand, but even Post it does help.

Low-Impact cardio can also help improve symptoms of DOMS and reduce its overall time, as increased blood flow to the muscles reduce healing time.

Gentle stretching may also help reduce its effects. It may hurt more initially but as you complete the stretch, it may release some tension you may have.

Some have had good experiences with anti-inflammatory drugs like aspirin or ibuprofen. Personally, I have not seen any benefit of taking them other than to reduce the mental feeling of the pain, but it does not reduce your healing time, and with the effects of some of these medications you could extend the healing time!

What Can I Do To Prevent It?

There are some easy things you can do to help prevent DOMS. Although it won’t completely prevent it, it may help reduce it’s occurrences.

Warm Up Before Exercise
Follow the 10% Rule (Only increase intensity 10% maximum per week)
Cool down stretching
Avoid making sudden changes in exercise behavior
Use massage lotions that provide the “IcyHot” effect to help ease muscles from a workout (Ex: Tei-Fu)

Overall, if your like me, who likes to take life head on, you may not follow the steps to prevent DOMS, but at least you now know of some ways to reduce it’s effects. If you have any tips on reducing DOMS effects or preventing it, i’d love to hear from you!

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