The Pain When You Gain
Delayed Onset Muscle Soreness
by: Jon Gestl
Nothing is more frustrating
than the pain and discomfort that occurs in the days that
follow a workout. The common muscle soreness and
stiffness experienced one to two days after a workout may be so
uncomfortable, particularly to the new exerciser, that it may
discourage future workout attempts. As someone once said after
her first workout, "What’s the use
of getting fit if I can’t even get out of bed in the
morning?"
Every exerciser, regardless of experience, deals with sore and
stiff muscles following a particular workout. It is important
to understand why this occurs and what to do about it in order
to deal with this common, although irritating, phenomenon.
Why do I feel so much pain after a workout?
The typical muscle soreness experienced in the days following a
workout is referred to as Delayed Onset Muscle Soreness (DOMS)
and is characterized by stiffness, pain and sometimes weakness
in the exercised muscles. The soreness can last several days
after a workout, with the height of the pain occurring about 48
hours following the workout activity.
Studies report that DOMS is most likely the result of
microscopic damage or tearing of muscle fibers with the amount
of damage correlated to the intensity, amount, and kind of
exercise that occurs. DOMS is also related to an individual’s
exercise history, and is most typical among those who are
either starting out in an exercise program or those who change
the intensity or type of exercise.
DOMS appears to be strongly affected by eccentric muscle
actions. Commonly referred to as the "negative" part of an
exercise, eccentric action occurs when a muscle resists while
it is forced to lengthen. This action happens in movements such
as descending stairs, downhill running, and landing a jump, or
with the lowering movements in exercises such as squats, lunges
or pushups.
Although there is no conclusive proof, researchers have
suggested that DOMS may also be related to inflammation that
occurs in and around a muscle. Swelling may occur following
exercise, which increases pressure and causes discomfort.
But I can’t get out of bed…How do I deal with this?
Although no surefire documented method exists to entirely get
rid of DOMS, some treatments may temporarily alleviate some of
the discomfort, such as application of ice, ultrasound and
anti-inflammatory medication (aspirin, ibuprofen). Massage may
also reduce some of the symptoms, but this method has not been
proven.
As the saying goes, "time heals all wounds." DOMS usually
dissipates within 3 to 7 days following exercise with no
special treatment. Severe pain lasting longer than this time
frame may indicate an acute injury and should be treated by a
medical professional.
How can I prevent this from happening again?
There is no known technique or drug that entirely prevents
DOMS. However, there may be some things you can do before you
exercise to keep DOMS at a minimum. Popular fitness theory
suggests warming up thoroughly then gently stretching both
before and after exercise. Training with your limitations in
mind is always a smart idea, building intensity over time
rather than attempting an all-out effort on your first try.
The good news: The best prevention is regular exercise. Studies
have demonstrated that continued training acts in a
preventative fashion to reduce muscle soreness. Regular
endurance training, specifically, has been shown to be a method
of preventing the onset of DOMS.
The typical soreness experienced after training, or DOMS, is
part of the process of getting stronger and reaching your
fitness goals. The best method to reduce this somewhat
frustrating part of starting or modifying a fitness program is
none other than consistent effort.
About The Author
Jon Gestl, CSCS, is a personal fitness trainer and instructor
in Chicago specializing in in-home and in-office fitness
training. He is a United States National Aerobic Champion
silver and bronze medalist and world-ranked sportaerobic
competitor. He can be contacted through his website at
www.jongestl.com.
jongestl@jongestl.com
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