DOMS or delayed onset muscle soreness is the term given to sore stiff muscles following unaccustomed strenuous exercise. DOMS usually begins 24 hours after exercise and can linger for anywhere between 2-4 days. (Usually worst 48 hours post workout)
When we talk of DOMS we’re not talking the heavy feeling in your legs when you cross the line of your first marathon, or the unontrollable shakes after your 10th rep of coogee stairs, more so the pain you get the morning after when your descending the stairs for your morning coffee and your quads just won’t participate.
I personally love the feeling of DOMS… Sometimes, because it’s a sign that I’ve actually worked hard in the gym for once!!
Everyone is susceptible to DOMS so don’t think if you train 7 days a week that you’ll avoid it, if you change up your exercise regime DOMS might come looking for you. When we exercise we program our muscles to deal with certain stresses and certain loads. Notice when you do your first session of squats / lunges your quads burn for days but after the 3rd or 4th time you do a similar session there is minimal post exercise soreness. This is all due to the ability of our muscles to adapt.
DOMS is thought to be the result of micro tearing of the muscle fibres; the amount of soreness will depends on what exercise you performed and for how long. Eccentric movements (where you’re loading the muscle as its lengthening) i.e. going down stairs or down hills; all seem to result in greater soreness.
The prevention or treatment of DOMS has been a much debated topic for several years, purely because no single treatment has been found to be 100% effective.
Some simple tips include:
- Warm down and stretch properly: active recovery is best, it may be the last thing you feel like but a slow jog warm down with gentle stretching can help reduce post exercise soreness.
- Ice baths: All the elite athletes are doing it! Hot/Cold shower can also be effective.
- Sports massage has been shown to have some effect
- Foam Roller: roll it out, particularly good for your quads, ITB, glutes. This little piece of foam might just be your new best friend, especially if your a regular runner. 5-10 minutes a day is all you need.
- Rest: if you have just completed your first half marathon no need to jump into a strenuous training run the next day, your muscles need time to recover so take a few days off. If your desperate to get out and about walking is a good way to get your legs moving!
- Try taking Magnesium; The Great Muscle Relaxer. Helps with muscle relaxation and recovery. Magnesium is also extremely effective at preventing cramps! (consult your health practitioner for more information)
For all of those runners competing in the Blackmores Running Festival this weekend chances are you’ll wake up with a case of DOMS on monday morning… Don’t be afraid, its a sign you have pushed your body to its limits! GOOD LUCK 🙂
eastsports physio 