Delayed Onset Muscle Soreness (DOMS), often referred to as “muscle fever,” is a common post-exercise phenomenon characterized by muscle pain and stiffness. This condition is typically attributed to inflammation and tiny tears in muscle tissue. To alleviate DOMS, treatments such as massage, heat applications, and pain relievers can be effective.
DOMS usually manifests one to two days following intense physical activity and typically resolves within a week. It is a universal experience, not limited by fitness levels, and can result from any form of strenuous exercise, including weightlifting and high-intensity workouts. Notably, DOMS often coincides with new or unfamiliar physical activities.
This article delves into the symptoms, causes, and various strategies for preventing or mitigating DOMS.
Symptoms of DOMS
Typically peaking between 24 and 48 hours after intense exercise, DOMS gradually subsides over the next four days. Symptoms include muscle stiffness, discomfort during movement, soreness, swelling, and a reduction in strength and flexibility in affected muscles.
Why Do People Get DOMS?
The exact cause of DOMS is still a subject of debate among researchers, but the most likely explanation involves microtrauma to muscle fibers, leading to inflammation. This inflammation triggers the production of pain-inducing hormones such as prostaglandin E2 and leukotrienes, causing swelling and discomfort. Eccentric contractions, which involve stretching and contracting a muscle simultaneously, may increase the risk of DOMS. Factors influencing DOMS include the angle of contraction, muscle stiffness, tension, and fatigue.
Care for DOMS
While time is the best healer for DOMS, several interventions can help ease discomfort and stiffness in the interim.
- Massage: Research indicates that massage therapy, when performed 24 to 72 hours after intense exercise, can significantly reduce muscle pain. Self-massage techniques, including kneading, squeezing, and gentle shaking, can be beneficial, particularly when paired with foam rolling.
- Topical Analgesics: These products, often containing ingredients like menthol and arnica, are applied directly to sore areas to alleviate pain. It’s essential to follow the recommended dosage and application guidelines.
- Cold Soak: Immersing the body in a cold water bath (50-59°F or 10-15°C) for 10 to 15 minutes can help mitigate DOMS. This approach is popular among elite athletes.
- Hot Bath: A long, warm bath can also be effective in relieving the soreness and stiffness associated with DOMS.
When to Seek Medical Attention
While DOMS is typically not a cause for concern and resolves on its own, medical consultation is advised if symptoms persist or if pain is severe, as this might indicate a condition beyond DOMS.
Conclusion
DOMS shouldn’t deter you from exercising. Mitigate its impact by gradually increasing workout intensity and employing self-care strategies to manage discomfort. With patience and consistent exercise, the frequency of DOMS episodes should decrease as the body adapts to the physical demands.
