DOMS – hurts so good
After being off the training track for way too long, I made my way back last Thursday to do a few runs with my good people at our North Adelaide training location. I enjoyed it – loved it actually! It felt great to be turning the legs over again after such a long break. Like all the good things however, there was a price to pay. It’s one I’m sure all of you have experienced, especially when returning to training after a break. You may notice it alot as you go to sit down – ouch! What is it? It’s called DOMS.
What is DOMS? (Delayed onset muscle soreness)
DOMS is the pain and stiffness felt in muscles several hours, to days after strenuous exercise or after any exercise you’re not used to doing. The soreness is felt most strongly 24 to 72 hours after the exercise – for me it was the next morning as I got out of bed. It is a symptom of muscle damage caused by eccentric exercise. Eccentric exercise is basically any exercise that requires the lengthening of a muscle under load.
For example, when you curl your arm, the movement is “concentric” meaning a shortening under contraction of the target muscle – the bicep. When you straighten your arm from the curl position, the movement is “eccentric” meaning a lengthening of the bicep muscle. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.
The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is felt only when the muscle is stretched, contracted or put under pressure and not when it is at rest. Although it varies among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise, peaks from 24 to 72 hours, then subsides and disappears about five to seven days after exercise.
I have a strange love/hate relationship with DOMS…
I don’t really enjoy the symptoms but I do revel in the knowledge I’ve pushed my muscles sufficiently to cause an adaption, that is, to get stronger and fitter. I think this is a sensation you start to crave as acknowledgment your work is having the desired effect.
What Is the Best Treatment for DOMS?
There is no one simple way to treat delayed onset muscle soreness. Actually, there is an ongoing debate about both the cause and treatment of DOMS. Gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
Nothing is proven 100% effective, and although some people have found the following advice helpful, it’s best to try a few things to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place.
Using a Foam Roller After Exercise May Help Reduce Soreness
I spent the weekend rolling around on the floor. Sounds like fun, but I was using my foam roller to try and iron out my sore spots. It worked a treat and I would recommend this technique as one of the most effective. I think using the roller as part of your regular cool down would bring the greatest benefit.
13.07.2011 | Posted inExercise / Fitness Training
