I am confident that there isn't a single individual who has NOT experienced aches, soreness, and muscle fatigue after a tough workout. The symptoms of slight swelling in the muscle, stiffness, and achy-ness are what is called in the exercise physiology world, Delayed Onset Muscle Soreness, or DOMS. Some trainers call this phenomena the "exercise tax." Whether you are new to an exercise routine, or trying a new form of exercise, or "stepping up" your routine, chances are you've felt the effects of DOMS. And DOMS is not the result of being "out of shape;" pro athletes and "gym rats" alike deal with DOMS as well.
DOMS is not the "burn" that you might feel when working out. That muscle fatigue and the accompanying lactic acid buildup in the muscle are what causes discomfort and trembling muscles while you are working. That type of discomfort is relatively short-term and dissipates quickly as fresh oxygenated blood gets into the muscle and flushes away the lactic acid and other waste products. About nine years ago, medical journals debunked the idea that lactic acid was responsible for DOMS. Studies performed in 2003 have demonstrated that, within 60 minutes after vigorous exercise, blood lactate levels return to normal. So the discomfort of DOMS is not related to lactic acid.
Okay, we know what DOMS is not, but what is it really?
Here's an excerpt from the University of New Mexico's medical journal: "
Delayed onset muscle soreness (DOMS) is a phenomenon that has long been associated with increased physical exertion. DOMS is typically experienced by all individuals regardless of fitness level, and is a normal physiological response to increased exertion, and the introduction of unfamiliar physical activities. Due to the sensation of pain and discomfort, which can impair physical training and performance, prevention and treatment of DOMS is of great concern to coaches, trainers, and therapists. In a recent review, Szymanski (2001) provides an extensive evaluation of the mechanisms and treatments for DOMS. Although science has not established a sound and consistent treatment for DOMS, previous interventions include pharmaceuticals, pre-exercise warm-up, stretching, massage, and nutritional supplements, just to name a few. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours. Generally, an increased perception of soreness occurs with greater intensity and a higher degree of unfamiliar activities. Other factors, which play a role in DOMS, are muscle stiffness, contraction velocity, fatigue, and angle of contraction."
Here's what the publication explains: "DOMS is often precipitated predominantly by eccentric exercise, such as downhill running, plyometrics, and resistance training. In their review, Connolly et al. (2003) explain that the injury itself is a result of eccentric exercise, causing damage to the muscle cell membrane, which sets off an inflammatory response. This inflammatory response leads to the formation of metabolic waste products, which act as a chemical stimulus to the nerve endings that directly cause a sensation of pain. These metabolic waste products also increase vascular permeability and attract neutrophils (a type of white blood cell) to the site of injury. Once at the site of injury, neutrophils generate free radicals (molecules with unshared electrons), which can further damage the cell membrane. Swelling is also a common occurrence at the site of membrane injury, and can lead to additional sensations of pain. Connolly et al. also note the importance of differentiating DOMS from other injuries such as muscle strains. This difference is important to appreciate because when muscle strain is sustained from vigorous exercise, particularly eccentric exercise, it can severely worsen the injury. In contrast, in a muscle that is experiencing DOMS, continued eccentric exercise is still possible without further muscle damage. When dealing with DOMS it is important to differentiate it from muscle strains, recognizing that continued exercise is still possible with DOMS, but not with muscle strain."
Just like death and taxes, DOMS is pretty much unavoidable. But, there are ways to lessen its effects. Read on:
In November 2004, the Journal of Strength and Conditioning Research published a study entitled, "The Effects of Yoga Training and a Single Bout of Yoga on Delayed Onset Muscle Soreness in the Lower Extremity." In this study, 12 yoga-trained women and 12 non yoga-trained women participated in bench stepping activity along with a matching "control group" to induce DOMS. Then all 24 women practiced one hour of yoga, while the matching control group did not. All 48 women in the study were evaluated immediately after the step exercise, then 24, 48, 72 and 120 hours later. While the yoga-trained women demonstrated greater flexibility (in a sit and reach test), all women who participated in the post-exercise yoga class experienced less DOMS.
The study concludes with this: "Yoga training and a single bout of yoga appear to attenuate peak muscle soreness in women following a bout of eccentric exercise. These findings have significant implication for coaches, athletes, and the exercising public who may want to implement yoga training as a preseason regimen or supplemental activity of less the symptoms associated with muscle soreness."
Want to keep DOMS under control? You have plenty of options: rest, a massage, pain medication, and yoga. Making yoga part of your regular routine will help out when (not if!) the exercise tax comes due! And keep in mind, DOMS, while not pleasant, is evidence that you are working your muscles and they are getting stronger. The discomfort usually leaves with three, at the most four, days. If not, see your doctor to check for something more serious than DOMS.
Until next week, namaste,
Nancy
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