An indicator of muscle growth. These are all phrases that we tend to associate with DOMS. Photo by Jonathan Borba from Pexels. The verdict: Not true. During exercise, your body needs energy, and it breaks down molecules to get that. Lactate is actually a by-product of the metabolic process and serves as a buffer and slows down the rate at which the cells become acidic.
A study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. The reason that eccentric muscle contraction think lowering a dumbbell back down in a biceps curl is more likely to be the culprit is because it places a higher load on your muscles compared to concentric contraction.
Photo by Andrea Piacquadio from Pexels. According to Mike, studies show that soreness itself using a scale from 0 to 10 to assess the level of soreness is a poor indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals. However, there is also a genetic component to how sensitive we are to pain and soreness. Photo by Pexels. In fact, a certain degree of soreness seems to be necessary.
While these mechanisms are not completely understood, Mike notes that some muscle trauma is needed to stimulate protein production and muscle growth. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness.
You are most likely to experience delayed muscle soreness after one of the following:. All people are at risk for muscle soreness, even body builders and other professional athletes. During exercise, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before. This means that your muscles will be better prepared to handle the stress the next time you work out.
The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away! Ice should be used after activity with an ice pack or ice massage for 20 minutes. This also can be done daily after exercising for several weeks. The old standard of ice for 48 hours followed by heat is no longer recommended.
We believe that ice is your friend. However, if pain persists despite the use of ice, more serious problems may exist and you should consult your physician. The third thing to do if you have aches and pains after exercise is to continue to move the joint or extremity to avoid stiffness. If the joint becomes stiff over time it will affect the ability of the joint to function normally and may affect athletic performance as well.
Range of motion exercises or stretching to maintain the motion of the joint should not be confused with exercising the joint, which tends to stress the structures and make the pain worse. The fourth way to treat aches and pains is with over-the-counter pain relievers or anti-inflammatory agents. These medicines include acetaminophen, ibuprofen, naproxen and aspirin and are believed to be effective at decreasing pain and swelling.
If you do not have any contraindications to taking these medications, we suggest following the instructions on the label. If you have any questions, speak with your trainer, pharmacist or physician. If these medicines do not substantially improve the pain over a few days then you should consider consulting a health care professional. In summary, if you develop pain after exercise, you should rest or decrease the activity that is causing the problem, ice the painful area, keep moving the extremity but not stress it and consider over-the-counter medicines to treat the pain and inflammation.
There are several things you should look for when judging how concerned to be about your pain. First, the pain should not last long after exercise. Pain that begins to affect your sports performance is not normal, and this may be more of a problem early in an injury for a high-caliber, competitive athlete than for the casual athlete who can more easily rest the injured part. Pain that does not go away with rest is not normal. Pain that begins to affect your function outside of sports, such as walking or sleeping, is not normal.
Pain that is constant or increasing over time and does not go away is not normal. Pain that does not improve with treatment may be something to be concerned about. Pain that requires increasing amounts of pain medication over time is not normal, and you should consider seeing a physician. Pain that begins to wake you from your sleep is also a concern, especially if it increases over time.
Another sign that may indicate a more serious problem is the development of weakness. The development of tingling or numbness, which is the feeling you get when your hand goes to sleep or when you hit your funny bone, is also not normal and may indicate nerve problems.
If you notice that you are gradually losing motion of the extremity you should also seek treatment. Fevers, chills or severe sweating at night are not normal and you should consider seeking evaluation right away. It is often difficult to know if an injury due to an accident or trauma is serious or not.
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