DOMS: Delayed Onset Muscle Soreness
http://www.lovemygym.com/articles/104/1/DOMS-Delayed-Onset-Muscle-Soreness/Page1.html
Dr. Gabe Mirkin, M.D.
A practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.
Dr. Mirkin's latest book is The Healthy Heart Miracle, published by HarperCollins. He wrote the chapter on sports injuries for the Merck Manual (both lay and physicians' editions), the largest selling book worldwide with over one million copies in print. His daily short features on fitness have been heard on CBS Radio News stations since the 1970's. He has written 16 books including The Sportsmedicine Book, the best-selling book on the subject that has been translated into many languages.
Dr. Mirkin did his residency at the Massachusetts General Hospital and over the years he has served as a Teaching Fellow at Johns Hopkins Medical School, Assistant Professor at the University of Maryland, and Associate Clinical Professor in Pediatrics at the Georgetown University School of Medicine.
Dr. Mirkin has run more than forty marathons and is now a serious tandem bike rider with his wife, Diana, often doing 30-60 miles in an outing. By Dr. Gabe Mirkin, M.D.
Published on 02/23/2006
The good soreness that makes you stronger is called DOMS (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It's relatively easy to tell the difference between DOMS and an impending injury. DOMS is usually symmetrical, involving muscles equally on both sides of your body.
DOMS: Delayed Onset Muscle Soreness
If you are a regular exerciser and on the day after a hard workout, you never feel soreness in your muscles, you are not exercising properly and you will not improve your fitness level as much as you could. Take a tip from competitive athletes who train by taking a hard workout, feeling sore on the next day and then take easy workouts until the soreness goes away in a day or two.
The good soreness that makes you stronger is called DOMS (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It is not caused by lactic acid buildup. When muscles are damaged, they produce healing prostaglandin that cause muscles to become bigger and stronger than before they were exercised vigorously. Researchers have shown that DOMS heals faster when you do nothing, but if you take off every time your muscles feel sore, you will never become an athlete and you will not reach a high level of fitness. When you exert very slight pressure on your muscles when you have DOMS, you cause muscle fibers to become more fibrous and they will become stronger so they can withstand greater stress during your harder workouts. Never try to put a lot of pressure on your muscles when they feel sore. That will markedly increase your chances of injuring yourself.
It is relatively easy to tell the difference between DOMS and an impending injury. DOMS is usually symmetrical, involving muscles equally on both sides of your body. An injury is more likely to cause pain that is only on one side. DOMS does not feel worse as you exercise at light intensity. An injury worsens with continued use of the injured part. Stop exercising when you have an injury.
When your muscles feel sore from exercising, take the day off or exercise with very light resistance, such as running or cycling very slowly, or lifting extremely light weights. Try stretching gently to help restore flexibility. Deep massage may help you to heal faster and toughen your muscles. Creams and ice will not help you recover faster, but many aspirin-containing creams and the coldness from ice may help alleviate discomfort.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
To receive Dr. Mirkin's free weekly e-Zine on fitness and health, send a blank email to subscribe@drmirkin.com
The good soreness that makes you stronger is called DOMS (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It is not caused by lactic acid buildup. When muscles are damaged, they produce healing prostaglandin that cause muscles to become bigger and stronger than before they were exercised vigorously. Researchers have shown that DOMS heals faster when you do nothing, but if you take off every time your muscles feel sore, you will never become an athlete and you will not reach a high level of fitness. When you exert very slight pressure on your muscles when you have DOMS, you cause muscle fibers to become more fibrous and they will become stronger so they can withstand greater stress during your harder workouts. Never try to put a lot of pressure on your muscles when they feel sore. That will markedly increase your chances of injuring yourself.
It is relatively easy to tell the difference between DOMS and an impending injury. DOMS is usually symmetrical, involving muscles equally on both sides of your body. An injury is more likely to cause pain that is only on one side. DOMS does not feel worse as you exercise at light intensity. An injury worsens with continued use of the injured part. Stop exercising when you have an injury.
When your muscles feel sore from exercising, take the day off or exercise with very light resistance, such as running or cycling very slowly, or lifting extremely light weights. Try stretching gently to help restore flexibility. Deep massage may help you to heal faster and toughen your muscles. Creams and ice will not help you recover faster, but many aspirin-containing creams and the coldness from ice may help alleviate discomfort.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
To receive Dr. Mirkin's free weekly e-Zine on fitness and health, send a blank email to subscribe@drmirkin.com