Although experiencing sore muscles after a workout or vigorous exercise session might be expected, swelling is not. However, the most common cause of both soreness and swelling after exercise is delayed onset muscle soreness, which is not a serious condition. The pain and swelling from DOMS can last for a week or more but should not linger any longer than 10 days. If your symptoms persist longer than that or are accompanied by other symptoms such as fever, headache and neck stiffness, seek medical attention
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The muscle soreness and swelling from DOMS don't typically start until one or two days after exercising. The pain peaks after three days, while the swelling can peak after three to four days, according to researchers at the University of New Mexico. The pain should disappear after seven days and the swelling should be gone after 10 days. In addition to pain and swelling, DOMS can present with stiffness, muscle tenderness and loss of strength.
Causes
The cause of DOMS is not completely understood. It is clear that it is an inflammatory response, possibly to micro tears in the fibers of the muscle. It was once attributed to lactic acid buildup during exercise, but further research showed that lactic acid disappears several hours after exercise. Eccentric exercises that involve resistance against the lengthening of muscle -- running downhill or lowering a weight in a leg curl, for example -- are the movements that contribute the most to DOMS. According to the American Council on Exercise, DOMS is most common in beginners who are out of shape and conditioned athletes who suddenly increase the length, duration or frequency of their exercise regimen or who participate in activities they are not accustomed to performing.
Treatment
Treating DOMS can be tricky, primarily because no treatment consistently and effectively speeds up healing or reduces the pain and swelling. Taking simple self-care measures, including massaging the affected muscles, applying heat, resting and taking over-the-counter medications, may offer some relief. Performing light exercise while afflicted with DOMS does not cause damage to your body and can offer temporary relief from the pain, although it may prolong it in the long run. Clayton South of Bodybuilding.com recommends taking plant-based sitosterols and protease enzymes to help relieve the inflammation, which may reduce swelling and soreness. If the swelling and pain do not start to diminish after three to four days, or if symptoms are severe, seek medical attention.
Prevention
Taking preventive measures can help reduce the symptoms of DOMS, possibly enabling you to avoid it altogether. Perform a warmup such as jumping jacks or jogging in place for five to 10 minutes before exercising, followed by moving your body through the motions performed during exercise but without resistance. Stretching may also help. Pace yourself during exercise and make changes in your exercise regimen gradually over a period of days or weeks. Start slowly if you are beginning a new activity that engages muscles you don't normally use. Once your endurance is built up, DOMS should not occur again unless you make sudden changes in duration, intensity or frequency to your workout. If you experience soreness and swelling consistently after exercise, consult a doctor to rule out an underlying medical disorder.
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