Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness (DOMS) is defined as the pain, soreness or stiffness which occurs after unaccustomed strenuous exercise.  As opposed to acute soreness which you feel while exercising, DOMS occurs hours to days after exercising, usually peaking at the 48 hour mark, then dissipating within 3 to 5 days. Although there are several theories as to the physiology of this phenomenon, to date there is no common consensus as to how DOMS occurs.  In the past, lactic acid build up was thought to be the culprit, however current theories target microscopic damage to muscle fibers and the associated inflammatory response.

We may not know how DOMS happens, but we do know why.  A sudden increase in intensity or type of exercise will cause DOMS, even for the seasoned athlete.  If you run intervals today for the first time, you may wake up tomorrow with aching quads that are stiff and sore to the touch.  Up until this point, your body has gradually gotten used to running long and slow.  Bumping up the distance gradually has given your muscles time to adapt to an increasing workload without injury.  Running a sprint workout is something your leg muscles are not accustomed to, so even if you feel relatively fine while running intervals today, don't be alarmed if you're extremely sore when you wake up tomorrow.

Although pain, soreness and stiffness are something we try to avoid, their appearance in your athletic journey is not all bad.  Being sore means you pushed yourself and worked especially hard.  We're all familiar with the saying, "no pain, no gain".  These sore muscles are muscles in the process of growing longer and stronger--signs that you're building stamina and strength--so wear your pain with pride.

Treating DOMS
If left alone, muscle soreness from DOMS should subside within 5 to 7 days.  There are several options for pain relief from DOMS (which may or may not speed up recovery).

• gentle stretching
• foam roller therapy (pictured above)
• active recovery (continued running, but at a reduced distance and pace)
• rest
• massage
• ice bath
• anti-inflammatory medication (ibuprofen, tylenol)

However you choose to recover, you should be pain free in a week--in plenty of time to run your 10K as a new and improved version of you.  If the pain persists past 7 days, you may have an underlying injury and should seek the advice of your doctor.

LACE UP and embrace the pain!

Assignment for the day:  intervals--see interval training