By: Arvie C. Vitente , MPH, PTRP
Have you ever experienced severe muscle pain few days after a serious workout? DOMS or delayed onset muscle soreness might be a reason for that. It differs from acute muscle soreness in a sense that it can be felt few days following a heavy exercise. Some researches state that DOMS is caused by accumulation of lactic acid in muscle tissues, which usually happens in persons doing heavy exercises especially body builders and athletes. But recently, professionals are explaining that DOMS is caused by microtearing on skeletal muscles due to heavy exercise.
When would you say that you are experiencing DOMS?
Exercise physiologists do believe that it is DOMS when one experiences muscle soreness 24-48 hours after the exercise especially if the pain increases in intensity.
What are the major causes of DOMS?
- Lactic acid accumulation in muscles because of too much workout is the primary cause of DOMS.
- Tissue breakdown may also be the cause of DOMS. Biopsy studies of athletes especially runners were found to have more muscle destruction. The cell membrane or sarcolemma of muscle cells will be destroyed causing its cell content to leak out between each muscle fiber.
- Inflammatory process – after heavy exercise or strenuous activity, white blood cell count has been shown to increase. This led to the conclusion that DOMS is also caused by inflammatory processes.
Training with DOMS
Exercising more the muscles affected with DOMS will have no effect in terms of reinforcement process. Therefore, training is not recommended in muscles with DOMS, as this may provoke the microtearing of the muscle fascia.
How to reduce the effect of DOMS?
There is no method at present that will speed up the recovery of the skeletal muscle from DOMS, but massage showed varying effects in DOMS, considering the of time of massage, the duration of massage and the type of massage being utilized. Intake of Vitamin C is believed to play a role in repairing damaged connective tissues. However, this has not been proven yet, besides intake of vitamin C in large amounts can even cause harmful effects. Lately, studies show that a protease supplement plays a major role in prevention and recovery from DOMS.
Who can experience DOMS?
Everyone can experience DOMS, but athletes, body builders and workers who need intense muscle contractions are the ones prone to experience DOMS, especially for beginners who are unaware of the importance of warm-up and cool-down exercises.
What is the best way to prevent DOMS?
Still, the best way to prevent DOMS is stretching before strenuous activities are made. Keep in mind that you need to warm-up for five to ten minutes before a serious workout and cool-down for five to ten minutes as well, to help in the prevention of DOMS. Stretching as mentioned above, would be a good form of warm-up and cool-down regimens.
Remember that exercising is very good for your health, but you need to consider exercise in its proper context to prevent damages in the different body tissues, especially the skeletal muscles. You have to learn the different causes of DOMS, for you to learn how to prevent it from occurring. Always keep in mind that DOMS would lead to less productivity at work which would affect your work performance in general. Let us all be DOMS-free!
This is really interesting. I’d just read an article stating that stretching prior to exercise was really no help at all with this. But that it’s caused by an inflammatory process isn’t surprising, and I did notice a few years ago, while taking Celebrex daily, I had almost NO post work-out muscle pain (usually, it’s at its absolute worst 24-48 hours later). I’d always heard that this “microtearing” you describe is necessary for muscle growth (e.g., for bodybuilders). Is that a misconception? And what about the old “no pain, no gain” thing? You mean, exercise isn’t SUPPOSED to hurt??
It’s a long shot, but can you write about DOFS? It’s delayed onset blogging fatigue. It’s brought on I suspect by sedentary blogging if there’s such a condition.
Mine is not DOMS, thank God. I experience muscle pain (a little lower from my knees) after running most of the time.
Hi Holly,
It is. I am learning more info from these articles too. TC. hugs.
He he he Jan, yes, we’re eagerly waiting for your next post. Don’t tell…..he he he
Hi Madz,
I experience DOMS now and then. But I think it is because of old age…he he he…TC.
Hi jan! Thank you for the banana chips, we are eating it right now.
Hi holly! this is arvie.. I’m thankful that you became interested in this article … There are lots of theories about DOMS, one of which is the microtearing and accumulation of lactic acid in the muscle tissues.. Celebrex is a pain reliever especially for musculoskeletal pain syndromes that’s why pain is relieved every time you take it. Stretching prior to an exercise is effective but you have to consider the intensity of your exercises because beginners must know that they have to begin with a mild-intensity exercise.
I used to get DOMS really badly.
I found two things that helped: do a light workout and get through the pain, and uh, not work out.
I’m at the age where the threat of DOMS makes me dread working out. Not good.
i usually skip the warm-up and the cool down when i play badminton. i suffer muscle pains a day after. DOMS na ba yun? i haven’t played badminton or any sport for more than 3 months now. my knees are complain even i climb 3 flights of stairs.
Hello Novz,
Nice of you to drop by. Let’s ask our resident PT, he he he….paging Arvie.
Hello Dave,
Lol, we’re probably both at “that age”. Knowing how DOMS is caused is already good information. Perhaps we can ask for alternative exercise as our next topic.
@dave,
at your age, it is more important to have a regular exercise. Just keep in mind the warm-up and cool-down to avoid or minimize muscle soreness after. Brisk walking for 30 minutes, 5 times a week is already considered a cardio-exercise.
@novs,
do not forget the importance of warm-up and cool-down exercises. They will prevent injuries to your muscles, and will increase your efficiency during the game at the same time. If your knees are painful and swollen, try to do RICE, R-rest, I-apply ice for 20 minutes, C-compress it especially if it is swollen, E-elevate to decrease swelling. If the condition persists, consult a doctor and he/she will find out what is wrong with your knees. You will then be referred to a physical therapist.
hello mr.vitente! hope we can finish the summer issue with a message from you and the rest of the dept.heads….I’m more of an indolent person, not much heavy duty work in eating! lol!hope to read from you again…
thanks, Arvie! it’s just that when game time comes, i get too excited to rumble. i’ve seen others doing the warm up and cool down, before and after badminton session.
@ajcktar, sure! lol.. me too.. Joke!
@novs, i have to admit that sometimes, because of excitement, i would also forget the importance of the warm-up and cool-down part. lol..
From personal experience warm up/ cool down have no affect on DOMS (although probably good for preventing other injuries)
I find that I get DOMS when i take a 2-3 week break from weights then start up again. The worst is from squats, i can barely get in and out of a car for like 3 days. But after regular workouts have resumed for about 3 weeks i rarely get DOMS, even if a workout is more intense then usual
Hello Roy,
The personal experiences vary, but based on several surveys doing warm ups an cool downs help in reducing DOMS.