Information From Your Health Care Provider

DELAYED ONSET MUSCLE SORENESS

(DOMS; Postexercise Muscle Soreness)

Basic information

description

Delayed onset muscle soreness (DOMS) occurs hours after an exercise is over. DOMS is not an injury as such, but can be painful. Nearly every healthy adult has had DOMS no matter what the person's fitness level is. The symptoms of DOMS are a normal response, and are part of the process that leads to improved strength once the muscles recover. You can expect a certain amount of DOMS when getting in shape.

FREQUENT SIGNS & SYMPTOMS

Symptoms start about 8 to 24 hours after the activity and end within 3 to 7 days. They may be worse the second day than they are the first day.
Muscle pain, aches, soreness, stiffness, and swelling.
The muscles may be less flexible.
Muscle areas feel tender when touched.

causes

Exact cause is not clear and there may be several factors involved including the buildup of lactic acid or the swelling of muscle cells in response to work. DOMS results from doing any new or changed exercise or activity.

risk increases with

Too much exercise, or a change in activity from nonimpact, such as biking, to high-impact (such as running).
New or heavy strength exercises. Even if you exercise on a regular basis, any new type of activity may cause delayed soreness.

PREVENTIVE MEASURES

There are no sure ways to prevent DOMS. Some ways to help reduce the amount of soreness are listed here.
Most reports show that stretching prevents DOMS. If you do stretch before or after exercising, do so slowly, and only to the point at which you feel slight discomfort. Hold the stretch for anywhere between 10 and 30 seconds.
Warm-up before you start an activity. Do a few minutes of slow walking or biking.
Give your muscles time to adjust to an activity. Make changes slowly (over several weeks if needed) to a new exercise program or new or different sports activity.
Cool down after a workout.
If you start a new weightlifting program, begin with weights you can lift easily, and then add weight slowly.
Drink plenty of fluids to help clear lactic acid from the tissues.

expected outcomes

The soreness is usually gone within 3 to 7 days. Your muscles will not get sore again if you keep doing the exercise or activity on a regular basis.

possible complications

None expected. There is no long-term damage or change in function of the muscles involved.

diagnosis & treatment

general measures

Self-care is often all that is needed. If pain is severe, see your health care provider.
Use ice massage. Fill a Styrofoam cup with water and freeze it. Tear a small amount of foam from the top so ice sticks out. Rub the ice gently over the painful area in a circle about the size of a softball. Do this for 15 minutes at a time, 3 or 4 times a day, and before workouts.
After 72 hours, if muscle is still sore, apply heat, such as hot soaks, instead of ice if it feels better.
Use your hands to massage the muscle gently and often. Massage will provide comfort and reduce swelling, but it won't speed the recovery.

medications

For minor pain and inflammation, you may try aspirin (not for children) or ibuprofen, but they do not always work for DOMS.
Some people find that vitamin C supplements help.
Nonprescription topical products may be used to soothe sore muscles.
Drugs will not help to prevent DOMS.

activity

Keep on with some exercising. Perform low-impact aerobic exercise to increase blood flow to the muscles.
If muscle soreness or pain increases after you begin exercising, stop and use ice on the muscles.

diet

No special diet.

notify our office if

You or a family member has delayed onset muscle soreness that is severe or has lasted more than a week.