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"Delayed Onset Muscle Soreness (DOMS)"

By Arthur J. Zanelli

Delayed onset muscle soreness (DOMS) refers to the pain one feels usually for 24-72 hours after a bout of particularly intensive or new exercise and activity. DOMS is a result of actual, physical damage to the structure of fibers that make up a muscle. It may often be accompanied by feelings of stiffness, extreme fatigue, weakness, and even inflammation if the damage is severe enough. Common amongst novice exercisers whom are exploring new movements or new exercise regimens, as well as experienced individuals whom are increasing the intensity of their routine in order to enhance performance, DOMS can:

1. Be a serious detriment to proper movement, leading to further injury.
2. Impede potential performance of activities, exercise, and sport.
3. Create an obstacle to the enjoyment of exercise, and therefore discourage new comers or people trying to regain fitness.

However, although certain to be part of the exercise experience at some point in time, it is important to stress that DOMS is part of an adaptation process by which we become stronger, and ultimately improve performance. Usually, after a bout, or a few bouts, of DOMS, the muscles adapt to the new stress to which they are being subjected, and will strengthen. The goal of a workout is not to be sore and it is certainly avoidable. Too often, exercisers will rely on how sore they are the next day to gauge the appropriateness or success of their workout session; if you are frequently sore after activity, this is a sure sign that you are overtraining, overexerting- working consistently beyond your present fitness level, and not allowing for enough recovery time between sessions.

What can be done to avoid or minimize muscle soreness? Understanding what DOMS is and what causes it are a good first step. Identifying what it is not will also be discussed. DOMS is a result of overstressing a muscle or group of muscles. New and unfamiliar movements, activities and exercises- as well as sudden increases in the duration, frequency, and intensity of activitycan lead to small (micro) tears in the muscle structure. The greater the change in your routine, the greater the likelihood of tearing, and the greater the damage done.

DOMS occurs in the eccentric- also referred to as the negative or lowering- phase of a movement. This can occur during both resistance and cardiovascular training. Running downhill, the landing phase of plyometric jumps, and lowering weights are all eccentric movements. Basically, the amount of force that the muscle is exerting is somewhat less than the resistance being metthe weight of one’s legs, the weight of the body, and a dumbbell in the aforementioned scenarios- resulting in the muscles being stretched and lengthened, while it is actually to contract and shorten. The resistance is moving one way (into gravity), while the muscle is unsuccessfully trying to pull the opposite way.

In the positive or concentric phase of a lift or movement, the muscle is exerting more than enough force to pull the resistance away from gravity, with no stretching of the muscle. Therefore, there is little or no tearing. This is not the passive pulling on a muscle we associate with stretching, when we gradually allow ourselves to fall into gravity. This is a vigorous, sometimes sudden or even violent tug-as in plyometrics.

The inertia of the movement continues to pull us down even as we are trying to stop. The muscle fibers rip, and they need to be repaired. This is good? Many will think so. You need to tear a muscle in order to grow it.

Not necessarily, and not to the point of constantly being sore. Keep getting small tears, and eventually a big rip will occur. If you are always sore, how can you motivate yourself to move again in your next exercise session? There is also the possibility of inflammation, and even getting sick- that inflammation is a localized immune response that is part of the tearing down and repairing process. Occupy your immune system with fixing your muscles, and it cannot fully fight off a cold.

What can be done then to minimize DOMS and maintain a consistently high level of performance in exercise and activity?

1. Warm up thoroughly before activity and take time to cool down afterwards.
2. Always stretch at some time during your routine.
3. Gradually add new movements or exercises to your routine.
4. Gradually increase the intensity, duration, and frequency of any activity.
5. Minimize eccentric tearing by slowly lowering weights, or more gradually controlling your descents in plyometrics.
6. Incorporate high-speed isokinetics into your training routine- explosive movements that emphasize power- a proper combination of speed and strength- for better performance.

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