This topic is particularly personal for me at the moment… I write this blog post with calves that are constantly reminding me of the new class I took the other night…! #onfire
Most of us that have ever exercised are familiar with post-exercise (or exercise-induced) muscle pain. You know, that feeling after leg-day that makes climbing the stairs feel like trekking to Everest Base Camp? Or you might have questioned whether toilets were always built so low (I know you know what i mean!).
Delayed Onset Muscle Soreness (DOMS) is the pain induced by exercise that is felt at it’s worst from 24-48 hours after the workout. Soreness is usually caused by the eccentric or ‘lengthening’ portion of the muscle contraction (think: running downhill/snowboarding/descending lots of stairs). Now the exercise I’m talking about isn’t an old exercise that your body is accustomed to, it’s something new or challenging! And these exercises are IMPORTANT. We need them to strengthen muscle tissue and ‘build mass’. There is always potential for muscle soreness, because there’s always potential for improvement! Even body builders and weight-lifters get sore!
All in all, muscle soreness is GOOD.
Okay, but what actually is it?
On a microscopic scale, muscle tearing occurs when the muscle is put under mechanical stresses (or load) that it’s not used to. Evidence suggests that these tiny muscle tears, together with the inflammatory response produced when the muscle is torn, is what then causes the pain.
Is there anything we can do about it?
Kind of. Some studies suggest that pain can be eased by massage received within a couple of hours of the activity, others suggest ice and anti-inflammatory medication. Gentle stretching and cardio/whole body exercises may also help, as generally speaking, sore muscles feel better when they’re being moved. For example, going for a walk or hopping on a stationary bike may help tired, sore post-leg day muscles to recuperate! Personally, I find this and static stretching or foam rolling to be helpful for my DOMS. Remember that your training will be affected by this muscle pain, so it’s best to avoid exercises that aggravate it!
Time is what will ultimately heal the pain. So give it a few days and try some of the tips below!
Potential DOMS eases:
- Gentle stretching
- Massage
- Foam rolling/trigger point ball
- Ice (scientists are always changing their minds about this, but it may make you feel better!)
- Gentle exercise
- Compressive garments (I know that I feel better wearing tighter leggings when I’m sore!)
Things to remember:
1. Some people find that different remedies help them and that’s fine! I know that magnesium cream, heat rub and anti-inflammatories are some of these, but it’s important to check with your GP or pharmacist before going down this path
2. Physios are experts at helping with these things. If you’re not sure that your pain is just ‘general soreness’ after exercise and are worried that it may be more, please get it looked at! It’s much better to be safe than sorry. I'll write about this soon.
3. Science is ever-changing. Which is exciting! New studies are constantly being conducted to challenge previous studies, which then changes what we recommend. The above is general advice which you may find helpful, everyone is different.
Up next: PIlates basics: 4 exercises to master before you get started.
References
Warden, S. Sports injuries: overuse. In: Brukner P, Khan K, eds. Brukner and Khan’s Clinical Sports Medicine, Volume 1: Injuries. Sydney, Australia: McGRaw-Hill Education; 2018:45-46.
Halson, S, Glasgow, P. Recovery. In: Brukner P, Khan K, eds. Brukner and Khan’s Clinical Sports Medicine, Volume 1: Injuries. Sydney, Australia: McGRaw-Hill Education; 2018:191-192.