Causes and Treament of Delayed Onset Muscle Soreness
By Lanny
Delayed onset muscle soreness (DOMS) is a familiar experience for the
elite athlete and the average fitness participant. DOMS can range from
muscle tenderness to severe debilitating pain. It usually occurs 24-48
hours after an intense workout, especially one involving eccentric or
plyometric work.
Despite the fact that DOMS is a common phenomena, the
physiological mechanisms, treatment strategies and impact on physical
performance remain uncertain. DOMS is often seen when athletes and
exercisers return to training following a period of reduced activity or
rest, such as between seasons or after an injury. DOMS is also common
when individuals are exposed to new movement patterns or sudden
increases in intensity and/or duration.
Eccentric activity (lengthening of the muscle upon contraction)
induces micro-tears and injury at a greater rate and severity than
other types of muscle actions. This is because a muscle is stronger
eccentrically than concentrically and capable of producing more stress.
A concentric contraction (muscle contracts while shortening) is not as
strong as an eccentric contraction and is less likely to cause DOMS due
to micro-tears and trauma.
Research has come up with several theories on why DOMS occurs.
They include accumulation of lactic acid, drop in acidity or Ph,
connective tissue damage, muscle damage, inflammation,and enzyme
efflux. It is most likely that a combination of 2-3 of these physical
phenomena work together to create DOMS.
DOMS can reduce exercise performance by causing a reduction in the
joint's range of motion and peak torque. DOMS also causes detrimental
changes in the sequence of how the various muscles and their fibers
fire and how they are recruited by putting unnecessary stress on
ligaments and tendons.
If an athlete has DOMS, a premature return to normal intensity
traning could increase DOMS and increase the risk of an injury. Several
treatment stategies have been introduced to relieve the severe soreness
and allow a quick return to maximal work performance. Here are some of
the therapies which have been utilized and studied. Not all have proven
successful:
*Nonsteroidal anti-inflammatory drugs have shown to have dose dependent effects.
*Studies on massage have had varying results. The timing and type of massage can determine whether or not it is therapeutic.
*Cryotherapy has not been shown to be effective
* The popular method of stretching has not held up as a means to relieve DOMS
*Ultrasound and electrical modalities have not panned out as a treatment for DOMS
*Appropriate type and intensity of exercise is the best treatment for
DOMS. Continue to exercise at a lower intensity, avoid eccentric
contractions and don't try unfamiliar movement patterns.
* To help avoid and lessen DOMS throughout a season, add eccentric and
new moves after a base conditioning level has been acheived.
DOMS is still of interest to the sports science world and there
are still many unanswered questions relating to DOMS, what causes it
and how best to treat it. The best current treatment advice is to
continue exercising while choosing familiar moves at a lower intensity,
avoiding eccentric contractions until the pain subsides.
Anti-inflammatory drugs and massage may also be helpful.
About the Author
Dr. Lanny Schaffer is an Exercise Physiologist and the President of the
International Fitness Academy. For more cutting edge training
information go to http://www.aerobic-exercise-coach.com
