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.