Delayed Onset Muscle Soreness
I ACUTE MUSCLE SORENESSAcute muscle soreness is experienced immediately after and during and exercise and this is due to fatigue when there is a build up of lactic acid and other byproducts of cell metabolism. This often subsides after a brief rest period. When the soreness dissipates, you can continue your exercise without any difficulty. If discomfort continues even though you've rested, the activity should be stopped and the body part involved should be rested. You should be able to exercise without pain or see your physiotherapist.II DELAYED ONSET MUSCLE SORENESSThis type of muscle soreness is common after a workout, especially when one isn't accustomed to performing that particular activity. These symptoms of soreness and stiffness a day later can be a normal reaction to any unusual exertion. This pain is usually worse within the first 48 hours and then subsides gradually over the following couple of days.CAUSES OF DELAYED ONSET MUSCLE SORENESS (DOMS)It is hypothesized that DOMS is the result of microscopic muscle tears. The degree of tearing and soreness will depend on the intensity and the type of exercise. Activities that involve forceful eccentric contractions are more likely to cause soreness i.e. contractions of the muscle while the muscle is lengthening. Activities such as running down hills, descending stairs, lowering weights and the downward movement of squatting or push ups all involve forceful eccentric contractions in large muscle groups. Swelling can also occur around and in the muscle that may also cause delayed soreness and stiffness. This swelling can increase the pressure on neighbouring tissues, causing increasing muscle stiffness and pain. Muscle contractions of the eccentric type can cause both swelling and microtearing.PREVENTION OF DELAYED ONSET MUSCLE SORENESSDoing particular things can minimize DOMS or help to avoid it altogether: warm up well before any strenuous activity and do a complete cool down afterward. This is achieved through stretching of the muscles used and a few minutes of light aerobic exercise such as biking or walking.It is important to allow the muscles time for adaptation to any new activity. For example, if one has been inactive for a period of time and you have a goal of walking 3 miles in 50 minutes, then you need to start simply by walking a shorter distance, and gradually add a half mile to each workout until which time you can walk the full 3 miles comfortably. After you can achieve the 3 miles comfortably you can increase your cadence to achieve your goal of 50 minutes. These strategies for preventing delayed onset muscle soreness are appropriate for any new activity. One should avoid sudden changes in type of exercises you are doing and duration in order to avoid soreness Even when exercising regularly, any new exercise can cause delayed onset muscle soreness. DEALING WITH DELAYED ONSET MUSCLE SORENESSSoreness will often go away on its own within 3 - 7 days without treatment, but you can do things that will reduce the intensity and length of time you experience soreness.1. You should avoid vigorous activities that increase your pain, although you can work the areas that are not sore. By continuing to exercise areas that are not sore or performing light aerobic activities such as walking or biking at a fair pace, circulation is increased to the sore muscles thereby facilitating healing and diminishing soreness. 2. Ice application, gentle massage and gentle stretching are other methods to help delayed onset muscle soreness. Anti-inflammatories such as ibuprofen or ASA may also reduce soreness but will not accelerate healing. There is also some evidence suggesting vitamin C can decrease muscle soreness. 3. It is best to allow soreness, stiffness and weakness to diminish prior to vigorously exercising sore muscles again. Always warm up and stretch prior to your exercise. If any pain lasts longer than 7 days or worsens in spite of the above measures, see your physiotherapist or family physician. Remember that this information is not intended as a substitute for medical advice. If you experience pain or are thinking of starting a new exercise program consult with your doctor.
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