Muscle Soreness - D.O.M.S.

We all know what it feels like a couple of days after a lot of squats or a hilly run. That stiffness, soreness and Fiery pain can really make it hard to walk down the stairs for a few days!

Muscle soreness 24-72 hours after your workout is called D.O.M.S. or delayed onset muscle syndrome. It is caused by a build up of lactic acid in the muscles. Or micro tears in the muscle, caused by repeated contractions.

Causes

• New exercise programs

• More intense exercise programs

• Exercises with eccentric muscle contractions (lowering the weight, running down hills, negative/lowering movement from squats and push ups)

As a general rule the more exercises you do and the harder you do them, the more soreness will be experienced. There are a few things you can do to reduce DOMS before it starts

Prevention

• Warm up before a workout

• Cool down after a workout

• Stretch after a workout

• If you start a new program start slow. I know excitement sometimes get the better of us and we dive in full force but if you want to walk the next day, take it easy. Give your muscles a chance to adapt.

• Stay hydrated

Treatment

• DON'T stretch muscles while they are already sore. Delayed onset muscle syndrome can be caused by stretching. It can make it worse.

• Avoid high impact exercise on sore muscles

• Use the R.I.C.E. treatment techniques

• Massaging the area to reduce swelling

• Low impact activities such as walking to increase circulation and promote healing

• Anti-Inflammatory meds such as Aspirin or Advil will help reduce swelling and will temporarily alleviate pain.

• Contrast showers. (hot and then cold water)

• If muscle soreness lasts longer than a week, see a doctor!

Muscle soreness sure can be annoying! As you are waiting out the 3-7 days until it feels normal again, remind yourself that it's all a part of the process. Some research suggests that the pain from DOMS is actually caused by the muscles building themselves up bigger and stronger than before. The cells swell and put pressure on the nerves and arteries, causing the pain.

Some people don't seem to get hit with DOMS at all, while other experience soreness for up to a week! If prevention doesn't work than take good care of your sore muscles so you can get back to the tearing down, building up process that is progressive training.

Train Safe!