Managing Delayed Onset Muscle Soreness

Last time we looked at delayed onset muscle soreness, or DOMS.

Today let's talk about how to manage DOMS when it strikes.  A review of current research on the topic of DOMS management shows much disagreement on whether or not DOMS treatment can actually bring on recovery of the damaged muscle tissue.  But most professionals agree that treatment can alleviate the symptoms of DOMS.  (On that note, please remember that pain reduction does not represent recovery. While these methods may be effective in reducing symptoms of pain, underlying muscle damage may require a degree of time and reduced activity for muscle tissues to heal.)

Let's look at some of the more common methods of managing DOMS symptoms.

Gentle Massage, "The Stick," Foam Rolling

These techniques, referred to as myofacial release, increase blood and lymph flow through the muscles, thereby nourishing muscles and removing waste.  Partial relief of symptoms is commonly felt almost instantly with myofacial release.

Gentle massage is fairly self-explanatory.  But what about those of us whose funds disallow massage sessions?  The Stick and foam rolling provide the same benefits as gentle massage, with only the initial investment; once you own the tools, you can basically "self-massage" any time the need arises.

The Stick is my preferred tool for DOMS alleviation.  In fact, I use it regularly after workouts, and even before workouts as a pre-warm-up (which we'll talk about in a future post).  Why do I love The Stick?  I don't have to put my body into challenging positions to reach the target muscles.

If you're slightly more flexible, the foam roller might be a good alternative for you.  Working basically like The Stick, the foam roller does require flexibility, and upper body strength and stability to access certain muscles (e.g., calves, hamstrings). Although the foam roller is a viable option, The Stick would tend to be more user-friendly for most people.

Anti-Inflammatory Drugs    
Paired with myofacial release, anti-inflammatory drugs (ibuprofen, diclofenac, etc) often help alleviate symptoms of DOMS.

Light Jogging or Stretching
While our tendency is often to baby a sore muscle (or for some, to push through the pain with excessive ferocity), several studies have shown that light exercise of the affected muscles can lead to less muscle tenderness, a lesser loss of strength, and greater return of ROM.

Cold-Water Immersion 
This one might be a tough sell as we enter the winter season.  However, I should mention that immersion in a tub of 55-60F ice water for 5-20 minutes immediately after exercise, and every 12 hours thereafter, has been shown to be effective in minimizing DOMS symptoms.


It goes without saying that individual response to each treatment will vary between people, or even in one individual from one episode to the next. 

Now we've looked at what DOMS is and how to manage DOMS.  Next time, we'll talk about minimizing the risk of DOMS.

Delayed Onset Muscle Soreness: Overview

Clients often ask me about the muscle pain and tightness that occur a day or two after beginning/increasing exercise. Often the pain takes them by surprise, since they didn't notice it during the workout. This type of pain is called "delayed onset muscle soreness," or DOMS.

If you've been working out for a while, you've probably been told that DOMS results from lactic acid build-up in the muscles. That theory had a good run before researchers determined that lactic acid is merely a by-product of activity, and not the cause of pain following exercise.

Currently, several theories attempt to explain DOMS. One of the most widely accepted theories is that DOMS is caused by the inflammatory and regenerative response of the body to the microscopic damage that training causes within the muscle fibers. This damage-recovery cycle is considered a normal adaptation process that leads to greater strength and stamina. However, at times the damage will be more extreme, thus will be the recovery, leading to DOMS.

Besides the intensity of the work-out affecting the risk of DOMS, the type of activity can also create a greater chance of DOMS. Activities that focus on eccentric actions put you at greatest risk of DOMS. (Eccentric exercise lengthens the muscle, as in slow squatting, stepping down, or any activity where you have to control movement with resistance.) Isometric actions (application of force without joint movement, no change in the length of the muscle, as in a squat hold) elicits the next greatest chance of experiencing DOMS. Finally, concentric actions (i.e., shortening the muscle, as in bicep curl from arm straight to arm flexed) poses the least risk of DOMS.

DOMS can affect a professional athlete just as easily as a boot-camper or a novice. Any time you begin a new program or new intensity, be ready for the possibility of DOMS.

Next time we'll address how you can deal with DOMS when it strikes, and even better, how you and your trainer can minimize the risk of DOMS.

Tunes to Rev You Up

A long holiday weekend.  Lots of food.  Some Black Friday deals.  It's going to be difficult to get in the zone to train.

Here's one of my favorite songs to get me pumped to work out.  Have a listen, and see if you don't just want to lift something heavy.

Want it for your iPod workout mix?  Check it out at iTunes.

Welcome

Almost a decade ago, my career path took me from the physical therapy clinic to the sports performance arena.  While those two settings present an extreme dichotomy of clientele, one thing became obvious to me in that career move: dysfunction in movement pattern can be detrimental to people across the board.

Sedentary adults who don't make exercise a priority often begin to feel pain just from simple activities of daily living.  Likewise, athletes who don't work to conquer their weakest link are more prone to injury, not to mention the likelihood of falling short of their maximum potential on the field. 

These days I work primarily with clients who fall somewhere on the continuum between sedentary and athlete.  Maybe that describes you.  Whether you are looking to unleash your inner athlete and reach your maximum physical potential, or simply wanting to get off the couch and feel better, I hope you'll join me as we tackle issues like motivation, program design, nutrition, and more.