Let me begin with a confession. While training for my recent triathlon, I skimped on my strength training, and that's an understatement. To jump back in the thick of it, I started working with my trainer Hannah at the Equinox Fitness around the corner from my office. Proximity and weekly appointments have made my efforts excuse-proof. The problem is, I am sore. Very, very sore. While I appreciate a little post-workout pain, I am dealing with serious delayed onset muscle soreness, aka DOMS.
I thought I would take this painful lesson as a chance to review the best strategies for dealing with DOMS. For a refresher course on the subject, read more.
- DOMS is defined as pain usually felt 12 to 48 hours after exercising, but can last as long as a week. It is a commonly held theory that the pain comes from microscopic tears in the muscles and the swelling associated with those tears. Sometimes you can actually see or feel the swelling.
- In 2007, an Australian study found that stretching did not relieve the pain associated with DOMS. I feel, though, that stretching the muscles when sore helps to build more elasticity in the new muscle fibers.
- The soreness should go away by itself, but do avoid any vigorous activity that makes the pain worse. Light aerobic exercise can help the healing process by bringing fresh blood to the sore muscles.
- Some people find pain relief in massage, although this doesn't necessarily improve muscular function.Taking non-steroidal anti-inflammatory medication (NSAID) like ibuprofen can help relieve the pain, but like massage, this will not speed your recovery time.
- A proper warmup can help reduce the symptoms associated with DOMS. Increasing blood flow to muscles with light cardio makes them more elastic, so they are more resistant to micro-tearing.
- When you're experiencing DOMS, your muscles are actually weaker. Keep this in mind and avoid strenuous activities until the pain has subsided, because you are more likely to injure yourself.
- Drinking tart cherry juice after a workout might help reduce the pain, but the jury is still out on this one.
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I found yoga helps me.....
1My last bout of DOMS was actually from yoga! Thanks for the advice about light aerobic exercise. Makes sense that increasing circulation might help in the healing process.
2I worked out with a trainer Tuesday, and the rest of the week my arms have been KILLING me.... we didn't even do a lot of arm work, but it seriously hurt me to un-bend my arms yesterday. last night I took a muscle relaxer and put heating pads on the painful parts and tried sleeping with my arms spread out to stretch them.. they're still tender today but doing better. very timely article for me!!
3What about hydration? I've always heard that DOMS can be made worse if you aren't adequately hydrating.
4hausfrau,
5That is interesting. I have never heard that, but it makes sense. Water keep the cells happy and hydrated. I will look into it.
Oh my gosh! This is actually me! I did a trial boxing session on Weds and yesterday night my upper body started really aching.
It probably didn't help that I was on a virtually compulsory work-social, which involved absolutely obligatory shots. Dehydration abounds.
It's kinda messed up my 10k training though - feeling much too weak to run
6My quads seem to be extra sensitive to weight training, resulting in DOMS way more often than my arms or core. Why is this?
7I had a professional massage and it CAUSED me to have DOMS. The day after the massage, I was so sore! Drinking a lot of water helps because when you microscopically break down your muscles, lactic acid is released and drinking lots of water helps flush the acid from your system and helps your body recover faster.
8isn't Hannah your swimming teacher? i really think two specialists are better than one know it all.
9I'm pretty sure I went through this last year, when I first started exercising again after I had had glandular fever. I was in so much pain all over my body, I could barely move!
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