What does DOMS stand for?
DOMS stands for Delayed Onset Muscle Soreness is the sore feeling you get approximately 12-24 hours after a tough workout.
For some people it can kick in as soon at 6 hours post exercise however it tends to peak around the 48 hour mark. (for me 2 days after leg day and im in a world of pain!)
DOMS is different to regular soreness in a number of ways including severity and duration (regular muscle soreness will occur immediately).
What causes DOMS?
DOMS was thought to be caused by lactic acid build up in muscle tissue however scientists have now disproven this.
Regular muscle soreness is mainly due to microtrauma to muscle fibres (e.g the tearing of small fibres in muscle during exercise) whereas DOMS is mainly caused by the body's inflammatory response to exercise.
DOMS is also influenced by:
Prevention and Treatment
Myth: Although stretching is good practice to prevent injury and to maintain flexibility it will not prevent DOMS (I still encourage stretching for various other reasons!)
Sources:
http://www.bodybuilding.com/fun/south127.htm
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx
http://www.mensfitness.com/training/pro-tips/5-ways-beat-workout-soreness/slide/1
http://www.myosynthesis.com/doms-muscle-soreness
DOMS stands for Delayed Onset Muscle Soreness is the sore feeling you get approximately 12-24 hours after a tough workout.
For some people it can kick in as soon at 6 hours post exercise however it tends to peak around the 48 hour mark. (for me 2 days after leg day and im in a world of pain!)
DOMS is different to regular soreness in a number of ways including severity and duration (regular muscle soreness will occur immediately).
What causes DOMS?
DOMS was thought to be caused by lactic acid build up in muscle tissue however scientists have now disproven this.
Regular muscle soreness is mainly due to microtrauma to muscle fibres (e.g the tearing of small fibres in muscle during exercise) whereas DOMS is mainly caused by the body's inflammatory response to exercise.
DOMS is also influenced by:
- The body's inflammatory response system: This is activated after resistance training and water is drawn to the damaged body part and there is an increased pain sensitivity (especially to exercise)
- Athletic conditioning: How used to training (or a specific exercise) your body is can impact the level of DOMS. For example, when i follow the same training program for a long period of time i do not feel DOMS unless i have upped the weights.
- Age: Younger athletes are more susceptible to DOMS as they are not yet conditioned to handle intense workouts. Also Older athletes are more susceptible as recovery responses can decrease with age.
- Structural damage to tendons and muscle tissue: this triggers the body's inflammatory response system as mentioned above.
Prevention and Treatment
- Ensure you get adequate rest and relaxation - DOMS can be aggravated by stress
- Drink lots of water - DOMS can be aggravated by dehydration
- Take Omega 3 supplements or eat oily fish 3 times a week as fish oil aids recovery (anti-inflammatory properties)
- Caffeine intake - scientists suggest that caffeine can reduce DOMS as it acts as a blocker to central nervous receptors relating to pain
- BCAAs - BCAAs increase protein synthesis and prevent muscle breakdown which helps to maintain tissue after intense training
Myth: Although stretching is good practice to prevent injury and to maintain flexibility it will not prevent DOMS (I still encourage stretching for various other reasons!)
Sources:
http://www.bodybuilding.com/fun/south127.htm
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx
http://www.mensfitness.com/training/pro-tips/5-ways-beat-workout-soreness/slide/1
http://www.myosynthesis.com/doms-muscle-soreness
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