The Pain of Delayed Onset Muscle Soreness
Pushing your muscles with challenging new exercises or activities leads to microtears and inflammation that manifest as muscle soreness in the days following. Called delayed onset muscle soreness (DOMS), this pain peaks 24 to 72 hours after your workout and can make daily life difficult.
What Causes DOMS?
DOMS is induced by the unaccustomed intensity, duration or type of exercise. Eccentric muscle contractions - where muscles lengthen under tension - especially in movements you are not adapted to, incur the most muscle fiber damage.
This causes inflammation as immune and repair cells rush to the site of injury. Swelling pushes on nerve endings, inciting pain. Range of motion decreases as a protective mechanism against further tearing.
Sports and Activities That Commonly Lead to DOMS
DOMS frequently occurs after:
- Starting a new exercise program
- Increasing distance, duration, weight load substantially
- Performing unfamiliar moves like downhill running
- Heavy weight training with eccentric reps
- Plyometrics such as box jumps or burpees
Those who do these kinds of workouts may hobble around in misery for 24 hours afterwards, wishing for relief.
How Long Does DOMS Last?
The peak of discomfort arrives 1-3 days post-exercise but total duration varies widely between people and workouts. For beginners, DOMS may linger 5-7 days or occasionally longer following an initial brutal session.
The Repeated Bout Effect
Fortunately, the second bout of the same activity induces little or no soreness due to a protective adaptation called the repeated bout effect (RBE). Exercise consistency allows faster recovery so DOMS might last just 2-4 days after subsequent similar workouts.
Other DOMS Duration Factors
Additional elements impacting how long you ache include:
- Fitness level - better conditioning means less tearing and inflammation
- Age - older adults recover more slowly from muscle damage
- Nutrition/hydration - proper fueling and fluid intake aids healing
- Sleep sufficiency - growth and restoration occurs during deep sleep
- Genetics - cellular efficiency varies based on individual makeup
Effective Strategies to Alleviate DOMS
Waiting out muscle soreness can test your patience. But implementing proven treatment strategies right after exercise can help you recover faster and get back to your routine.
Cold Water Immersion or Ice Baths
Numbing cold applied soon after your workout reduces inflammation and pain in several ways:
- Constricts blood vessels to minimize swelling
- Slows cellular metabolism in damaged tissue
- Decreases nerve conduction speed for pain signaling
Active Recovery
Low intensity activities like walking, easy cycling or mild yoga following intense exercise delivers oxygen and nutrients to enhance repair while clearing waste products and excess fluid.
Stay moving gently for 20-30 minutes without aggravating pain each day after your workout for swifter resolution of muscle soreness.
Heat Therapy
Applying heat promotes blood flow to expand blood vessels and enhance circulation through damaged tissue. The increased nutrient and oxygen delivery aids healing. Methods include:
- Heating pads
- Warm baths
- Saunas
- Heat wraps
Compression Garments
Snug fitting shorts, calf sleeves, socks and shirts apply gentle pressure to the muscles. Benefits include:
- Support damaged muscle fibers
- Prevent excess swelling
- Enhance circulation and lymph drainage
Massage
Working softened, swollen muscles increases blood flow while relaxing the body. Different massage techniques offer various benefits for DOMS including:
- Effleurage (stroking) - delivers nutrient-rich blood
- Petrissage (kneading) - stimulates tissue repair
- Tapotement (percussion) - loosens muscle tension
Supplements and Medications to Treat DOMS
Specific compounds can accelerate relief when combined with physical modalities. Anti-inflammatory and antioxidant nutrients combat swelling and damage most effectively.
Curcumin
Curcumin is the active ingredient in turmeric which powerfully decreases inflammation. Take a 95% curcumin supplement with black pepper daily starting right after exercise.
Protein
Whey, casein and soy proteins deliver amino acids to rebuild stressed muscle fibers. Target 1 gram of protein per kilogram of body weight per day in protein shakes or food sources.
Omega-3 Fatty Acids
Omega-3s from fish oil capsules or fatty fish like salmon dampen the soreness response while providing building blocks for cell membranes. Shoot for 2-4 grams of EPA/DHA forms daily.
Antioxidants
Free radical damage contributes to DOMS. Consume fruits and vegetables high in antioxidants like cherries, berries, spinach and tomatoes to counter their effects.
NSAIDs
Over-the-counter non-steroidal anti-inflammatories like ibuprofen (Advil) or naproxen sodium (Aleve) ease aches when used for a few days. These meds provide symptomatic relief but slow adaption according to some studies.
Lifestyle Measures to Recover Faster from DOMS
Supporting wellness habits optimize recuperation between challenging sessions so you bounce back quicker.
Prioritize Sleep
Muscle repair and growth accelerates during restorative sleep. Adults should get 7-9 hours nightly with consistent bedtimes. Napping also helps rebuild tired tissue.
Stay Hydrated
Proper fluid intake keeps blood volume higher for improved circulation while preventing dehydration that strains sore muscles. Consume the equivalent of 12 cups of water daily, more if training intensely.
Eat Anti-Inflammatory Foods
Filling up on nutritious anti-inflammatory items aids healing. These include most fruits, vegetables, herbs, spices, fish, nuts, seeds, beans, whole grains and beans. Meanwhile limit inflammatory sugary drinks and processed carbs.
Gently Stretch
Gentle static stretching maintains mobility, reduces stiffness and enhances circulation without worsening muscle damage. Hold light stretches for 30 seconds, repeating 2-3 times daily.
Book Recovery Days
Schedule at least 1-2 rest days weekly to allow your body to adapt favorably to training stress. Recharge mentally and physically so you can train consistently.
When to Seek Medical Care
Though generally harmless, severe or worsening muscle pain merits medical evaluation to rule out rhabdomyolysis or compartment syndrome.
Rhabdomyolysis
Extensive muscle breakdown with rhabdomyolysis releases proteins and electrolytes into the blood which can damage the kidneys. Seek immediate help if you have very dark urine, muscle swelling and weakness lasting >1 week.
Compartment Syndrome
Pressure buildup inside an enclosed muscle space reduces blood flow. Symptoms necessitating prompt medical care include excessive pain, tightness or swelling plus tingling and weakness in the limbs.
While DOMS tends to resolve within 5-10 days at most, contact your doctor if pain prevents activity for over 2 weeks or you develop other concerning symptoms. Advanced treatments like platelet-rich plasma therapy might facilitate recovery.
The Takeaway
Post-workout muscle soreness can range from a nuisance to completely debilitating depending on your conditioning level and workout intensity. Implementing science-backed techniques immediately after exercise enhances healing so you bounce back faster. Within 1-2 weeks of consistent training, the repeated bout effect kicks in allowing more rapid recovery between sessions.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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