Muscle pain from exercise can be divided into three categories.
- Pain or discomfort during or immediately after exercise
- Pain or discomfort 2-3 days after unaccustomed exercise (referred to as Delayed Onset Muscle Soreness, DOMS)
- Pain from involuntary muscle contractions or cramps that last for several seconds.
Delayed Onset Muscle Soreness (DOMS) “results from strenuous exercise that goes beyond the intensity or duration for which the muscle is accustomed to performing.” This soreness usually occurs 24 hours after exercise and peaks 48-72 hours thereafter. This may continue for a full week (8-10 days).
Theories of DOMS
Lactic Acid accumulation in the muscles was originally thought as the cause of Delayed Onset Muscle Soreness. However, researchers believe that this is the cause of discomfort during exercise, not two days later. There is no evidence to explain how Lactic Acid could cause soreness 24-48 hours after exercise.
“DeVries proposed that exercise could cause ischemia in the active muscle, which in turn would result in the production of a pain substance. If too much of this substance accumulated, pain endings would be stimulated. This resulting pain would in turn produce more reflex spasms that would prolong the ischemia and initiate a vicious cycle.”
Some researchers believe that since muscles are elastic and connective tissue is stiff, connective tissue damage may be the cause of DOMS. During vigorous resistance training, connective tissues become damaged causing soreness.
Recent research suggests the primary cause of muscle soreness is damage to the muscle itself. When exercising a muscle beyond what it is accustomed to (Overload Principle), the muscle becomes damaged. Researchers believe this causes slight tears in the muscle. This can especially be seen when performing exercises that accentuates eccentric training, such as lowering a weight at a slow speed or sprinting downhill, etc.
Inflammation to the damaged area may be another cause of delayed onset muscular soreness. The inflammatory process begins immediately following exercise. “When the inflammatory process reaches a certain level, the nerve endings for pain respond,” resulting in muscular soreness.
Curing the Pain
The best way for alleviating Delayed Onset Muscle Soreness is giving the muscle time to rest. Many exercise enthusiasts do not like to miss exercise sessions, so there are some alternative methods to help with the pain and recovery process. Using anti-inflammatory pain relievers such as ibuprofen, help to reduce inflammation and soreness. Other methods include stretching, icing, and massaging the muscles that are sore or injured.
Article Summary by Allison Milano-Stolar ACSM, AFAA.
Reference Dierking, Jenny K. & Bemben, Michael G. Strength and Conditioning Journal. - “Delayed Onset Muscle Soreness.” August 1998. Pgs. 44-47. |
