Tweet
Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness or DOMS refers to the pain that may occur after carrying out strenuous, harsh exercises or ones that the body is not accustomed to. DOMS is characterized by a dull pain, which occurs when the affected muscle is stretched or contracted or is generally put under pressure. However, the pain is not felt when the muscle is in a resting state. This condition is also referred to as muscle fever.
Causes of Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness is mostly caused by eccentric or lengthening stretches and to some extent by Isometric or static exercises. While concentric or shortening exercises are not known to cause DOMS at all.
Exercise physiologists relate delayed onset muscle soreness to the pain which may occur after performing strenuous stretches and consider its occurrence as normal. According to them, DOMS is a result of tissues breakage. These tissues get damaged when they are stretched more than their capacity through extensive exercise. Mild muscular injury leads to microscopic breakage of muscle fibers. Scientists are of the opinion that these damages accompanied by muscular inflammation, cause this pain.
Occurrence of Delayed Onset Muscle Soreness
When we indulge our body muscles into unaccustomed stretches, muscle fibers get damaged and leads to delayed onset muscle soreness. Delayed onset muscle soreness is not only a common phenomenon in workout beginners, but seasoned bodybuilders and weightlifters may also face this pain. This pain shows that muscles are made to do extra stretching work beyond their current capacity and hence are getting ready for even harder workouts in future. In other words, this pain marks an increase in the capacity of the muscle.
Delayed Onset Muscle Soreness Intensity
At its onset, DOMS is quite mild and it reaches its most painful during 24 to 72 hours after the workout that has caused it. This pain or soreness may persist from a couple of days up to a week.
Earlier Delayed Onset Muscle Soreness Theories
Previously it was thought that lactic acid accumulation after strenuous exercise was the reason for delayed onset muscle soreness, however, it has been refuted now. Research has shown that lactic acid that is produced during exercise dissipates quickly afterward. Moreover, lactic acid is produced less from eccentric exercises than that from concentric exercises.
Exact cause of the pain associated with DOMS is not well placed. Various theories are postulated. One theory is that this pain is produced because of the pressure of swollen muscle fibers on pain receptors. Another theory states that inflammatory cells like phagocytes are recruited in damaged tissues to clear the dead cells. These cells release inflammatory mediators and free radicals that cause further damage to the cells. These free radicals and inflammatory mediators also cause pain. However, many believe that a combination of these factors is responsible for DOMS pain.
Prevention and Treatment of Delayed Onset Muscle Soreness
To avoid delayed onset muscle soreness, get properly warmed up before you start workout and when you are done, take time to cool down. The duration of warm up and cool down should be about 5 to 10 minutes. Another important preventive measure could be to take care not to suddenly increase your workout intensity level more than 10% at a time. Increase the intensity gradually until you reach your desired intensity level. Always take some time to introduce extensive exercises to your body gradually.
For DOMS, using ice can be a good treatment. Just apply an ice cube on the affected muscle for 5 to 10 minutes. It may also help preventing DOMS. Massage also has a very soothing effect on muscles affected by DOMS. Gently massage over the affected area and press it for about 10 seconds.
If you are having DOMS, taking a warm bath will also help. It will also reduce the pain intensity. Pain killers like aspirin or ibuprofen are also good in curing this pain. However, low doses are suggested. Moreover, it is always better to consult a medical practitioner beforehand.
While delayed onset muscle soreness is a painful and disturbing condition for the time being, it eventually makes our muscles stronger and prepares them to carry out more extensive workouts.
Delayed Onset Muscle Soreness or DOMS refers to the pain that may occur after carrying out strenuous, harsh exercises or ones that the body is not accustomed to. DOMS is characterized by a dull pain, which occurs when the affected muscle is stretched or contracted or is generally put under pressure. However, the pain is not felt when the muscle is in a resting state. This condition is also referred to as muscle fever.
Causes of Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness is mostly caused by eccentric or lengthening stretches and to some extent by Isometric or static exercises. While concentric or shortening exercises are not known to cause DOMS at all.
Exercise physiologists relate delayed onset muscle soreness to the pain which may occur after performing strenuous stretches and consider its occurrence as normal. According to them, DOMS is a result of tissues breakage. These tissues get damaged when they are stretched more than their capacity through extensive exercise. Mild muscular injury leads to microscopic breakage of muscle fibers. Scientists are of the opinion that these damages accompanied by muscular inflammation, cause this pain.
Occurrence of Delayed Onset Muscle Soreness
When we indulge our body muscles into unaccustomed stretches, muscle fibers get damaged and leads to delayed onset muscle soreness. Delayed onset muscle soreness is not only a common phenomenon in workout beginners, but seasoned bodybuilders and weightlifters may also face this pain. This pain shows that muscles are made to do extra stretching work beyond their current capacity and hence are getting ready for even harder workouts in future. In other words, this pain marks an increase in the capacity of the muscle.
Delayed Onset Muscle Soreness Intensity
At its onset, DOMS is quite mild and it reaches its most painful during 24 to 72 hours after the workout that has caused it. This pain or soreness may persist from a couple of days up to a week.
Earlier Delayed Onset Muscle Soreness Theories
Previously it was thought that lactic acid accumulation after strenuous exercise was the reason for delayed onset muscle soreness, however, it has been refuted now. Research has shown that lactic acid that is produced during exercise dissipates quickly afterward. Moreover, lactic acid is produced less from eccentric exercises than that from concentric exercises.
Exact cause of the pain associated with DOMS is not well placed. Various theories are postulated. One theory is that this pain is produced because of the pressure of swollen muscle fibers on pain receptors. Another theory states that inflammatory cells like phagocytes are recruited in damaged tissues to clear the dead cells. These cells release inflammatory mediators and free radicals that cause further damage to the cells. These free radicals and inflammatory mediators also cause pain. However, many believe that a combination of these factors is responsible for DOMS pain.
Prevention and Treatment of Delayed Onset Muscle Soreness
To avoid delayed onset muscle soreness, get properly warmed up before you start workout and when you are done, take time to cool down. The duration of warm up and cool down should be about 5 to 10 minutes. Another important preventive measure could be to take care not to suddenly increase your workout intensity level more than 10% at a time. Increase the intensity gradually until you reach your desired intensity level. Always take some time to introduce extensive exercises to your body gradually.
For DOMS, using ice can be a good treatment. Just apply an ice cube on the affected muscle for 5 to 10 minutes. It may also help preventing DOMS. Massage also has a very soothing effect on muscles affected by DOMS. Gently massage over the affected area and press it for about 10 seconds.
If you are having DOMS, taking a warm bath will also help. It will also reduce the pain intensity. Pain killers like aspirin or ibuprofen are also good in curing this pain. However, low doses are suggested. Moreover, it is always better to consult a medical practitioner beforehand.
While delayed onset muscle soreness is a painful and disturbing condition for the time being, it eventually makes our muscles stronger and prepares them to carry out more extensive workouts.