New Year Motivation and feeling heavy or tired legs, arms or abs after your exercise efforts ?
Delayed Onset Muscle Soreness (the DOMS) explained
DOMS is a sore and aching feeling in the muscles after unfamiliar and/or intense exercise e.g. a sudden increase in activity, a new or repetitive movement.
DOMS is caused by largely an immune system reaction caused by localised micro trauma to the muscles fibres AND to the surrounding fascia (fascia is all the connective tissues which create an interconnected tensional fibrous network)
We move using our muscles and fascia and sudden increased or new movements of an area of the body, causes tiny microscopic tears in the muscle fibres and the fascia is broken down. So the muscle fibres and fascia need to heal, a process started and managed by our immune systems. The body’s first response to start the healing process is inflammation, which firstly causes heat, redness, swelling and is then followed by an increase in circulatory and fluid activity. All of these together put pressure on our sensory pain receptors (nociceptors) which are abundant in our muscles and fascia. The healing process starts slowly in the first 24 hours and then is at full pelt from day 2 onwards so this is why we may feel more achy/ sore 1-2 days after exercise.
Recent research links DOMS to the hypersensitivity of the epimysium of muscles. The epimysium is the dense fascia which encapsulates entire muscles and this fascia is capable of “tensing and morphing” depending on the load through the body. Plus, it also seems our central nervous system responds more to nociception (pain) stimulation from our fascia than from muscles.
Interestingly, it is scientifically proven that DOMS is felt more when there is an increase in activities using our muscles and fascia in a lengthened position (this is called an eccentric movement) and for example occurs in the calves or hamstrings when we are running (in the push off phase as we leave the ground) or the quadriceps slowing us down as we run or walk downhill, or the triceps in the lowering phase of a bicep curl.
DOMS and building Muscle Strength - as previously mentioned DOMS is a key part of our healing. After after exercise our body reacts to the increased load and stress the muscles have been put through by activating the release of growth factors involved in muscle development and this how soft tissue grows and how our body responds and adapts by strengthening the ability of our muscles to withstand future damage. Also our body adapts and the more you do the activity, the less you get this immune reaction because the system knows to expect a little damage.
DOMS generally gets better on its own after a few days but during this time range of movement and performance can be reduced.
DOMS and Massage - there is evidence that suggests Massage is beneficial in reducing inflammation and the intensity of the stiffness and pain associated with DOMS.
Interestingly, it is scientifically proven that DOMS is felt more when there is an increase in activities using our muscles and fascia in a lengthened position (this is called an eccentric movement) and for example occurs in the calves or hamstrings when we are running (in the push off phase as we leave the ground) or the quadriceps slowing us down as we run or walk downhill, or the triceps in the lowering phase of a bicep curl.
DOMS and building Muscle Strength - as previously mentioned DOMS is a key part of our healing. After after exercise our body reacts to the increased load and stress the muscles have been put through by activating the release of growth factors involved in muscle development and this how soft tissue grows and how our body responds and adapts by strengthening the ability of our muscles to withstand future damage. Also our body adapts and the more you do the activity, the less you get this immune reaction because the system knows to expect a little damage.
DOMS generally gets better on its own after a few days but during this time range of movement and performance can be reduced.
DOMS and Massage - there is evidence that suggests Massage is beneficial in reducing inflammation and the intensity of the stiffness and pain associated with DOMS.
There is also some evidence that compression garments, rest and some mineral supplements can reduce the duration of DOMS.
Please note though that causing muscle soreness to the point where we can’t even lift our arm, or walk, is too much! This could be a soft tissue strain or tear, which take longer to heal and are actually detrimental to muscle growth.
Please note though that causing muscle soreness to the point where we can’t even lift our arm, or walk, is too much! This could be a soft tissue strain or tear, which take longer to heal and are actually detrimental to muscle growth.
Nicky Holbrook
January '24