What Is DOMS & 4 Ways To Treat It

WYLD Fitness
Written By Nina Eghani

With the Auckland Marathon around the corner, it’s time to start thinking about how to train efficiently… Have you ever felt great after an intense work out or long run… until the next day? This normal muscular response is known as Delayed Onset Muscles Soreness (or DOMS).

Lower back pain

What is DOMS?

Pain felt during or immediately after a workout is known as acute muscle soreness and results from lactic acid built up during the workout. Once you stop working out, it tends to go away quickly as your circulation system starts eliminating the excess lactic acid. DOMS, on the other hand, is the muscular pain or stiffness felt days after unaccustomed or strenuous exercise. Symptoms associated with DOMS generally happen at least 12 to 24 hours after exercise, according to the American College of Sports Medicine. The soreness tends to peak around 24 to 72 hours after the workout. With any exercise, our muscles tear microscopically and heal themselves in order to grow and become stronger. In the case of DOMS, this process is exaggerated. The theory behind it suggests that eccentric exercise causes the microtrauma to the muscle fibres. Eccentric exercises cause you to flex the muscle whilst in its lengthened form. This causes the most intense trauma to the muscle fibres. The muscle then adapts quickly to repair the damage and temporary inflammation occurs in the affected muscle groups. Increased blood circulation to the inflamed area accounts for the soreness as the body begins to heal itself.

Symptoms of DOMS

  • Muscles that are tender or stiff to the touch, as well as dull, achy pain

  • A reduced Range of Motion as result of the pain and stiffness when moving

  • Possible swelling in the affected muscles

  • Acute loss of muscle strength

Some people feel DOMS is the only way to know they are getting the most out of each workout. This may not be factual. When you start a new exercise or intensity, the body will continue to adapt and increase its limit, to reduce further damage from the same exercise. This is known as “Repeated- bout Effect”. If you feel less sore with each workout, this means the body is adapting well and your fitness gains will continue to grow.

How can I avoid it?

Whilst prevention is key, in the exercise world, DOMS is one you may not be able to avoid. It is hard to avoid eccentric contractions during training and most exercise.

Steps to decrease the intensity of DOM

  • Warm Up- Dynamic stretching is best prior to exercise

  • Cool Down- Low intensity cardio to end off your work out has been seen to decrease DOMS in the legs a couple days later. Whilst static stretching will not decrease DOMS, static stretching is vital after exercise.

  • Gradually Increase Exercise Intensity- This will help you safely build up your strength and endurance, whilst reducing DOMS

  • Stay Hydrated- A study in 2005 found that men who exercised in hot, humid temperatures experienced a decrease in DOMS when they drank water prior, during and post-exercise, compared to the control group who did not hydrate.

When DOMS hits you should keep moving. Avoid high-intensity cardio or power lifting when you are sore. This could worsen or delay your recovery from DOMS. Gentle stretching, yoga and even light cardio like walking, cycling or swimming could decrease the symptoms. Always listen to your body, if you have an intense case of DOMS, it would be best to take a rest day to give your muscles the chance to repair.

4 Ways to treat DOMS

Any treatment that increases blood flow to the affected muscles may help reduce the symptoms.

Muscle Pain

Epsom Salt Bath

Epsom Salts are rich in Magnesium which will boot your recovery and soak your sore muscles. A normal warm bath or even moist heat wraps may ease symptoms from DOMS

Muscle tightness

Cold / Ice Bath

A 10 to 15minute full body dunk in a cold-water bath (10 to 15°C) was found to decrease the intensity of DOMS, in a 2016 review of studies.

Back Pain

Topical Ointments

Menthol and arnica based topical ointments may help decrease the pain from DOMS. Ani-inflammatory medications have not been proven to relieve the pain from DOMS.

Massage Therapist

Massage

According to a review of several studies in 2017, people who received a massage 24,48 or 72 hours after an intense workout, experienced significantly reduced soreness when compared to the controls who did not receive post- workout massages. Massage 48 hours post workout yielded the best results.

Nina Eghani
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