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Building a healthier life, One supplement at a time Training Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness is a common body response to a change in activity level or type. It is theorized to be the microscopic tearing of muscle fiber along with the buildup of chemical by-product from the muscles that performed work during the exercise session. DOMS produces symptoms that become increasingly more noticeable 4-48 hours after an activity. The exerciser may feel varying levels of discomfort and tightness in the involved muscle areas. Symptoms of fatigue may be experienced in specific areas or in the body in-general. The body will easily repair the fibers and reform the chemical byproducts produced by the muscles as this 'adaptation ability' is a natural function for the body. DOMS is best treated by allowing the body to rest or recover from the activity for 24-48 hours and then to resume the same or similar activity at a lesser intensity. Blood flow to the sore areas is important and is best achieved through exercise. Massage can also be employed to continue treatment. Proper nutrition and fluid intake greatly assists the body's recovery. Nonsteroidal anti-inflammatory medications can be used such as ibuprofen to treat the pain/discomfort. Vitamin C is thought to be a significant help for the exerciser with DOMS. The typical DOMS symptoms last 3-5 days with 7 days for extreme efforts. Acute or sharp pain and corresponding weakness or diminished function are indications of a possible injury or strain and are not classified as DOMS. Pain exceeding 7 days also indicates a possibility a muscle area or specific joint has been injured and assessment should follow
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