What Causes Muscle Pain and Muscle Soreness After Exercise
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover.
This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. This delayed pain is also very different than the acute, sudden pain of and injury such as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.
The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days. DOMS is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities. A beginning exerciser who bikes 10 miles, followed by push-ups and sit-ups is likely to experience muscle pain and soreness in the next day or two.
What causes DOMS?
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren’t used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle, which may contribute to soreness.
Treatment of DOMS
There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. After many researches, the one thing that may reduce exercise related muscle soreness most effectively is gentle stretching.
Here are some tips for dealing with soreness after exercise:
- Wait. Soreness will go away in 3 to 7 days with no special treatment. Also understand that its NORMAL. If you have never trained that hard you are likely to get it!
- Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
- Use active recovery techniques. This strategy does have some support in the research. Perform some easy
low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
- Follow a gentle stretching routine or go do a yoga class ( instead of going to the gym)
- Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
- Allow the soreness to subside thoroughly before performing any vigorous exercise.
- Don’t forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness.
- If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
DOMS Prevention
While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to
prevent, avoid and shorten the duration of DOMS:
- Warm up thoroughly before activity and cool down completely afterward.
- Cool Down with gentle stretching after exercise.
- Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
- Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
- Avoid making sudden major changes in the type and amount of exercise you do.
Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician. If you are not certain on how to safely and effectively increase your workout performance also consult a personal trainer or health professional.
