SAY GOODBYE TO POST WORKOUT PAIN
Science based tips for preventing and treating DOMS
What is DOMS?
Delayed onset muscle soreness (DOMS) is a common phenomenon that occurs after engaging in strenuous physical activities such as weightlifting, running, or any other form of exercise. It happens particularly when a specific exercise is new or when muscles are trained through the eccentric contraction. Gradually progressing the intensity and duration of exercise over many weeks can help reduce the chances of developing DOMS.
Strenuous exercise tears the muscle creating muscle damage. The pain experienced is when the muscles are rebuilding again but with increased muscle fibre width and strength. This is why muscles get bigger and why people who repeatedly lift weights look more toned.
DOMS is characterised by muscle tenderness, stiffness, and pain, which can peak 24-48 hours after the exercise session. It may last for several days.
While DOMS is a natural response to exercise, it can be unpleasant and can interfere with daily activities. This can put some people off repeating the exercise, especially newcomers. Therefore, finding ways to minimise DOMS is a common goal for athletes, fitness enthusiasts and novices alike.
The science behind improving DOMS
Scientific evidence either proving or disproving strategies:
- Stretching: Interestingly stretching before and after exercise DOES NOT significantly help to reduce DOMS. (1)(2)(3)
- Massage: Massage can help to reduce muscle soreness and inflammation by improving blood circulation. This brings oxygen and nutrients to the muscles. It also helps to remove waste products from the muscles, which can contribute to DOMS (4). This study found a 30% decrease in DOMS when massage was applied to an area for 10 minutes 3 hours after eccentric exercise. Power Plate Massage (vibration): My personal experience this week...20 mins of Power Plate massage massively helped me reduce quite bad DOMS pain. This study backs this up and shows that Power Plate massage was especially good at reducing DOMS pain.
- Ice Bath/Cold-Water Immersion: An ice bath is an effective way to reduce muscle soreness and inflammation. The cold temperature helps to constrict blood vessels, reducing inflammation and pain. A study compared the effect of cold water immersion, hot/cold water immersion and no treatment at all on DOMS. Participants who took an cold-water immersion after exercise experienced less soreness than those who did not. (7) Looks like post workout sea-swimming might be the answer!
- Nutrition: Proper nutrition is essential for muscle recovery and growth. Consuming foods that are rich in protein and carbohydrates both before and immediately after a workout can help to reduce muscle soreness (see snack ideas in other blog). It also helps promote muscle recovery. Studies have shown that consuming a protein-rich meal after exercise can help to reduce muscle soreness and speed up recovery. (8)
Bonus Tip: Drink tart cherry juice for a 5-7 days before and after strenuous exercise to help reduce pain. The cherry's are rich in antioxidant and anti-inflammatory agents which is the reason that this helps. (9)
Who's the winner?
Finally, this study reviewed 99 different papers that analysed methods of reducing muscle soreness. They found that massage was the most effective treatment for DOMS, closely followed by cold water immersion therapy. However, definitely the best strategy is to not over-stress the body in the first place. A little muscle ache shows you've worked, but to avoid being incapacitated, gradually progress the intensity and duration of workouts.
