You worked really hard the day before, lifting weights that made you
fatigue in the final repetition. Maybe you even tried a new exercise or
increased your weight. You felt great when you left the gym, a little tired, but
you felt like you had a GREAT workout. The next day you go to reach for
something and you notice a stiff pain in your muscles. Did you injure something?
Probably not. It is just delayed onset of muscle soreness (DOMS).
DOMS is a natural response in your muscle that is usually felt
24-48 hours after the exercise session. What causes DOMS is subject to much
research. However, what is known is that DOMS is not caused by the lactic acid
that builds up in your muscle when you are exercising and gives you the burning
sensation. It is also suggested that this latent soreness is closely associated
to the eccentric, or negative, phase of muscular effort (i.e. the slowly
lengthening of a muscle). A current theory suggests that the soreness is do to
micro-tears in your muscle and surrounding tissue.
Imagine your muscle as a bundle of hair. Each hair strand is
called a fiber. When you exercise you cause strain on those fibers, some more
than others. Frequently the strain is too much for a particular fiber, and
consequently it tears. This is normal. The next day the muscle tries to heal
itself by rebuilding the fibers that were torn. To do so, the fibers need extra
nutrients that are transported via the blood. The extra blood in the muscle
causes slight swelling which you sense as soreness and stiffness. This
rebuilding process is essential for increasing muscle, be it a little or a lot.
For all the research on the causes of DOMS there is an equal amount of research on ways to prevent it. Studies have looked at topical application of ice, massage, stretching, and the use of nonsteroidal anti-inflammatory drugs (NSAIDs), among others less conventional approaches. No research to date has shown to hasten the decrease of DOMS. However, some therapies previously mentioned may have minor impact if initiated immediately after intense or unusual exercise.
The most widely recommend approach to preventing delayed onset of muscle soreness is to gradually progress and conservatively increase intensity, frequency, or duration. Beginners should exercise with light weights, two to three times per week for one or two months, then gradually build. Already-conditioned exercisers (those exercising for more than 2 months consistently) who want to try a new workout or sport also should begin gradually, taking care not to be overzealous. Also a proper warm-up before exercising and a long stretch after exercising may also help prevent DOMS.