Experiencing a feeling of fatigue in your muscles is quite normal immediately after a run, and any related muscle soreness is normally mild and fairly short-lived, lasting no more than a day. However, a sudden change or increase in the intensity of your run in terms of pace, distance or time can lead to a greater degree of muscle damage, resulting in delayed onset muscle soreness, known as DOMS, and a feeling of “torn” muscles that can last several days.
Causes
The exact cause of DOMS is as yet unknown but the torn sensation experienced in the affected muscles is believed to be the result of microscopic muscle fiber damage. Eccentric muscle contractions where the working muscle lengthens as it contracts are known to create DOMS. This means that downhill running or plyometric training exercises are most likely to cause muscle damage in runners, but the addition of any new activity into your running program or a sudden increase in the intensity of already familiar activities can lead to soreness.
Treatment
The affected muscles must be allowed to recover fully before returning to running. The symptoms of DOMS normally appear between 12 and 48 hours post-exercise, and can cause soreness and a limited range of motion for up to one week. In the majority of cases, symptoms begin to ease after three or four days but if your symptoms persist, it is advisable to seek the help of a sports therapist or visit your doctor. Sports massage therapy can help to alleviate the soreness, and gentle stretching exercises can help to improve the blood flow and your range of motion.
Prevention
To prevent DOMS, any changes to your running program must be made gradually. As a general rule, no more than a 10 percent increase in intensity, distance or duration should be made in any one week. Introduce new activities in stages and allow your body time to adapt with appropriate rest periods between sessions. It’s also important to warm up slowly and thoroughly at the beginning of every run before increasing the intensity, and to cool down and stretch at the end each time.
Expert Insight
In reference to DOMS, sports coach Brian Mackenzie says, “The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate over training or large muscular tissue damage.” Exercise physiologist Roy Stevenson recommends running on soft surfaces whenever possible because hard surfaces generate a higher impact and cause more muscle damage. He also says, “Consider some form of cross-training at least once a week to give your leg muscles a break from impact. Cycling, swimming, deep-water running and elliptical trainers are ideal.”
