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| Exercise and Muscle Soreness |
When a person unaccustomed to strenuous physical exercise starts working out (or resumes weight training after a prolonged gap in training or drastically increases the volume/intensity of working out or switches over to a totally new system of training), a prolonged pain and stiffness is felt in the muscles which have been exercised.
This pain is most noticeably felt after 24 hours of working out, and can stay upto a period of around 5-7 days. This muscle pain is known as Delayed Onset Muscle Soreness (DOMS) , also referred to as Muscle Fever.
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| Muscle Injury Classification |
DOMS vs Muscle Strains
While DOMS may have similar traits as that of a sprain, viz muscle tightness, stiffness & pain, but strains happen during a or immediately after an exercise, whereas DOMS start showing symptoms hours after a good workout. The pain associated with DOMS start fading away after the first day and goes off totally in around 5-7 days. If the pain persists even after that, immediately visit your physician..!
DOMS - Treatment
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| Muscle Soreness Treatment |
The soreness can be minimized by the following measures:
- Rest : Letting the sore bodypart recuperate by limiting its movement and preventing any direct/indirect stimulus in the next 48 hours of the workout
- Alternate HotBaths & Ice-Fermentation : This shall increase the traffic of fresh blood in the sore area, thus giving it more nutrients to recuperate and reducing inflamation
- Body Massage & Sauna : These help in relaxation and recuperation
- Exercise induced Analgesia : This one is a tried & tested Bad-Ass method of reducing/elimination the soreness of muscles, which involves further exercising already sore muscles..! This works with the theory that Exercise increases pain-threshold and pain-tolerance! Systematic scientific investigation is pending for this method of soreness reduction, so try this out at your own risk (this has worked for me - but again, each body is one separate entity which may/may not respond differently to different stimulus
- Anti Inflamatory OTC drugs : These do work...but I won't recommend! Don't be a sissy-pussy! Learn to bear the pain, as if there is NO PAIN therez NO GAIN..! If the pain is unbearable (which it must not be in case of DOMS), go see a doctor instead of popping a pain killer!
DOMS - Prevention ?
- Pyramiding : gradual increase of intensity of workouts if you are starting off or resuming workouts after a long gap of months/years
- Compression Garments : Wearing correctly sized mild-compression garments during a workout can prevent muscle oscillation, thus preventing some micro-tears which lead to DOMS
- Recovery Drinks & Proper Nutrition : Proper protein, electrolyte & glycogen consumption pre & post workout has been shown to prevent/minimize DOMS in several studies.
- Mild Stretching/Warm-Ups : This increases blood flow to the body part and prepared the muscles for the oncoming onslaught!
Please note - Stretching itself can cause soreness if done with a vengeance! Don't think that you are Arnold Schwarzeneggar in the very first week of starting/resuming workouts. Go easy with the stretchings along with moderate weight training
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