Many types of exercise use the leg in some way, and they are often the prime movers. It can be easy to push them too hard, particularly if you are just beginning an exercise regimen. If your legs start to ache a day or more after exercise, it is referred to as delayed onset muscle soreness. DOMS is a common phenomenon in both novice athletes and more seasoned exercisers. The pain from DOMS typically starts to dissipate within three days. Consult your doctor if the pain does not get better after that time.
Features
DOMS is characterized by pain that doesn't set in until 24 to 48 hours after you are finished exercising. The pain usually reaches its peak between 48 and 72 hours, and should completely disappear within seven days. In addition to pain or soreness, DOMS symptoms can include leg muscle stiffness and tenderness, loss of strength and swelling in the legs. The symptoms are independent of each other and can present at different times, according to University of New Mexico researchers Johndavid Maes and Len Kravitz, Ph.D.
Causes
The cause of DOMS is unclear, but it is known to be an inflammatory response, which may be caused by microtears in the muscle cells. Exercises that involve resistance against lengthening of the muscle — known as eccentric exercise — contribute the most to DOMS. Running downhill is one example of eccentric exercise, as is lowering a weight when performing a biceps curl. According to the American Council on Exercise, beginners who are out of shape and seasoned athletes who suddenly increase their workout intensity are the most common sufferers of DOMS.
Treatment
Despite the amount of research done, no one treatment has been found to consistently speed up the healing process or reduce the pain of DOMS. Self-care measures may offer some relief, however, including massaging your legs, applying heat, soaking in a hot bath and taking over-the-counter anti-inflammatory drugs such as ibuprofen. Gentle exercise may offer temporary relief from the soreness of DOMS. Working out with DOMS, unlike working out with an injury, will not cause further damage to your body, although it may prolong the pain.
Prevention
To reduce the possibility of DOMS, warm up before you exercise. Perform a general warmup, such as calisthenics, for five to 10 minutes prior to exercise. Warm your legs up by putting them through the same motions you will be performing during exercise, but without resistance. Gently stretch your legs after your warmup and after your exercise session is over. If you going to increase the intensity of your exercise regimen, do so slowly and gradually. Once your endurance is built up, DOMS should significantly diminish or disappear altogether.
Member Comments