Delayed Onset of Muscle Sorness (DOMS) - Part One

What is DOMS? - causes and effects



THE CAUSES

Delayed onset of muscle soreness (DOMS) can be painful and sometimes incapacitating, and typically occurs 48 hours after vigorous and unaccustomed physical activity.



DOMS is the result of microscopic tearing of the muscle fibres. The amount of tearing depends on how hard and how long you exercise and what type of exercise you do. DOMS is most likely to occur when high forces are developed during eccentric contractions (when muscles forcefully contract while they are lengthening). They occur in activities such as descending stairs, running downhill, lowering weights, and performing the downward movements of squats and push-ups. It can also be the result of too much activity, too soon, or a change in activity, form non-impact (such as cycling) to high impact (such as running) that necessitates a change in muscle recruitment and force production.




THE PHYSIOLOGICAL EFFECTS

The result of DOMS is what is known as temporary, repairable muscle damage, accompanied by inflammation, pain and tenderness. Swelling can also take place in and around the muscle, which can also contribute to delayed soreness. Such swelling increases pressure on the neighbouring structures, resulting in greater muscle pain and stiffness.




THE PSYCHOLOGICAL EFFECTS

A person’s perception of pain and discomfort can be very different. A sports person may fear the public assessment of his performance and potential failure to do well, so will prevent him from competing. Others may not regard it as an injury, and after a little rest, but still sore, will continue with their sport, even though their performance and technique will not be as good. This very much depends on the individual, and the pressures to perform from outside influences.

For someone who just exercises to stay fit, but who has over-done it in training, may will be put off by exercising until the soreness has gone completely, depending on the severity. Mild to moderate DOMS usually resolves itself within 3-7 days.




EFFECTS ON PERFORMANCE

Continuing with your sport while still recovering from DOMS will affect your performance, depending on the severity of soreness. With very mild soreness you may be able to carry on almost as normal without noticing a significant effect on your performance. If soreness is much greater, you will find it very difficult to train or perform as usual. For someone who plays a sport that relies on a certain amount of speed, they will feel ‘slower’ and generally be more ‘careful’ how they move, not being able to put the effort in they would normally. For anyone who weight trains, they will find that they will be unable to lift their usual weight. You may also find that muscles will get tired much more quickly than normally resulting in poor technique, and even after proper warming up and stretching, it does not help your performance greatly.