Exercisers and individuals who frequently engage in strenuous physical activities often experience muscle pain called delayed onset muscle soreness (DOMS). In general, this kind of condition if often felt within 24 to 72 hours after exercising. It usually diminishes after two to three days. Many individuals use this condition as an indication of a good workout but many experts say that sore muscles the day after does not mean an effective workout or productive workout or a results-causing workout has occurred. Therefore, not being sore the day after work out doesn't mean one’s workout was bad, or ineffective, or unproductive, or useless. As far as effectiveness, muscle soreness means nothing. Understanding DOMS is important for its treatment and prevention.
It was once believed that DOMS is caused by a build up lactic acid, a chemical compound that plays a key role in many biochemical processes. More recent studies show that it is caused by micro tears in the muscle fibers caused by unaccustomed training levels. The exact cause of this condition remains a puzzle for many health experts. Other studies suggest that muscle contraptions that usually develop in activities like downhill running and weight lifting may lead to development of DOMS. On the other hand, some research suggest that this condition is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers. This reinforcement process causes the cells to swell in the muscle compartment and put pressure on nerves and arteries producing pain.
Here are some tips for dealing with DOMS after exercise:
Wait. Soreness will go away in 3 to 7 days with no special treatment.
Avoid any vigorous activity that increases pain.
Perform some easy low-impact aerobic exercise to increase blood flow before high intensity exercises. This may help reduce muscle soreness.
Use the RICE (rest, ice, compression, elevation) method of treating injuries.
Stretch. Although research doesn't find stretching can reduce soreness, some people find it simply good.
Gently massage the affected muscles. Research suggest that massage may alleviate DOMS by approximately 30 percent and also reduce swelling.
Allow the soreness to subside thoroughly before performing any vigorous exercise.
Perform warm ups before every exercise and work out sessions. Some studies suggest that warm up sessions done before unaccustomed exercises may reduce the development of DOMS.
Pain and discomfort that are often experienced with these injuries can be treated with non-steroidal anti-inflammatory drugs (NSAIDs) like Celebrex. This drug is proven safe and effective to relieve pain and has been approved by the US Food and Drug Administration. However, despite its benefits, Celebrex should not be taken without the approval of doctors because of the side effects, drug interactions, and other effects that may develop. In addition to this, frequent occurrence of DOMS may lead to other serious health complications. For this reason, medical assistance should be sought. |
