Just about everyone experiences some sort of soreness the day or so after a workout. This pain, stiffness or discomfort is known as Delayed Onset Muscle Soreness or DOMS for short.
The reason for this soreness has and is a mystery although there are several plausible theories.
The first of these theories is the Torn Muscle theory. This theory says that microscopic tears in the muscles is the cause of DOMS. The Second theory is the connective tissue theory. This theory says the damage to the connective tissue attached to the muscle is the cause of DOMS. The Third theory, the inflammation theory says the pain is simply a result of our bodies attempting to fix the damage that we’ve caused during our work out. Although these theories have some relevance, it’s not known whether one or all three of these theories are correct.
What is known is the Pain of DOMS occurs within the first 24 to 48 hours after intense exercise, and will usually subside within seven to ten days after the initial workout that caused the damage.
There are three types of muscles in your body, Cardiac (heart muscle), smooth (lines your blood vessels) and skeletal (attached to your bones). DOMS effects only the skeletal muscle and can occur in any muscle on your body regardless of your fitness level.
DOMS is also not caused by a lactic acid build up. Lactic acid is a by product of burning sugars during an intense workout and almost all of the lactic acid is removed within an hour or so after exercising. Although Lactic acid may cause your muscles to fatigue, DOMS is a different problem.
DOMS does not result in any long term damage to your muscles.
While there is no magic formula to stop the pain associated with DOMS, there are a few things you can do to lessen or reduce your discomfort. The first thing to do is to make sure you warm up properly and include stretching. Stretch only to the point where you feel a slight discomfort and hold that stretch for between 10 and 30 seconds.
If your pain from DOMS is severe, you may want to try taking some aspirin, but be careful because aspirin increases the excretion of Vitamin C, which is needed to make the connective tissue which is damaged. Also studies suggest Vitamin C supplements will lessen the pain associated with DOMS and it makes sense because Vitamin C is involved in making new connective tissue. If you do decide to take Vitamin C supplements and Aspirin for the pain, try to separate their intake by a few hours, this way you won’t be negating the good the Vitamin C can do.
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