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| DOMS Syndrome |
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By: Mary K. Kirkland, ATC /L
Have you ever wondered why your muscles hurt so much a few days after you start a new exercise program or activity? For example, you've just started jogging 2 miles a day. Within the first 1-3 days, your legs are stiff and tender, even painful; and it seems to take you much longer than necessary to stand up or sit down.
What causes all that discomfort from trying to do something that's good for you?
Well, the good news is that it's only temporary and will work itself out within a week. The bad news is that no researcher can tell you exactly what causes it. Let's look at a few theories and then set up guidelines to hopefully avoid THE DOMS.
Muscle Spasm
The pain from unaccustomed exercise leads to muscle spasm which further leads to a cycle of more pain, lactic acid build up, and continued muscle spasm. Subsequent research found evidence refuting this theory and it fell in disfavor.Lactic Acid Accumulation
Lactic acid (a metabolic waste product found in the muscle during exercise) is responsible for the burn we may feel in the muscle while doing some type of exercise or activity. Increased lactic acid interferes with normal cell metabolism which in turn leads to THE DOMS sensation. Again, research proved it false.Microtears in the Muscle & Connective Tissue
Microtears due to overuse of the muscle leads to inflammation and pain stimulation of the nerves. This theory holds to be the best explanation; however, exactly what links damage to the muscle and feeling the pain, no one has yet been able to prove.How to Avoid the DOMS?
- Start slowly and increase gradually.
- Progress your workout/activity over a 4-6 week time period. (This allows muscles, tendons and bones time to adjust to the new stress.)
- If THE DOMS hit, repeating the same exercise(s) with lighter resistance tends to relieve some of the discomfort for a few hours.
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Editor: Erik Nason NASA Official: David A. Tipton Last Updated: September 30, 2004 |
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