Yesterday I headed off on the bike for the first ride in nearly 4 months, it was so lovely to be out on the open roads again. But couple this with a family trip to the trampoline park the day before and I’m left feeling achy to say the least.
It’s so hard to know what’s normal to feel when exercising. Should we be listening to that old chestnut of ‘no pain no gain’? At what point is it sensible to seek help and advice?
What is DOMS?
Delayed onset muscle soreness (DOMS) is normal after a bout of unaccustomed exercise and load through muscles. It is the pain and stiffness you feel in the muscles 24-72 hrs after exercise. Unfortunately in some instances, it can last up to a week.
How can I treat DOMS?
Below are a few things that you can try but everyone is different and there is no simple or proven way to resolve the issue.
Gentle exercise
For most people, this seems to be the most effective, it’s a low-level exercise that we are looking at – this will be different for everyone depending on their fitness level. Maybe 20 mins gentle peddling on a bike (we are not talking a spin class here!), walking, or a few steady lengths in the pool should help ease things off.
Other treatment ideas;
Other things that may help but have less evidence for effectiveness are; cold-water immersion, massage, compression garments during exercise, and foam rollers.
When is it not DOMS?
If you are getting pain or symptoms during exercise or you get sudden or sharp pain then this is not DOMS. It is more likely that you have injured something or encountered a muscle sprain/strain. Commonly this highlights a lack of good alignment and or muscle imbalance. This creates unequal or excessive strain through a specific area or structure. If this is the case then these issues tend to only get worse and more problematic over time and often leave you scratching your head as to why it keeps happening when things are seemingly ok.
If this is a pattern that you recognise then the treatment ideas above will never resolve the problem although they may temporarily help to ease things only to return the next time you exercise. In these instances, a full-body biomechanics assessment would help to identify any specific issue. You would then ideally work to address these giving you a strong and well-aligned body which in my experience leads to pain-free exercise. My Pain Free BODY Program is designed to do just this. Taking you through a full biomechanics assessment is a bit like an MOT identifying any issues. Before taking you through a full program to resolve them, work to improve strength, balance, core stability, posture, and flexibility. Have a look you can start assessing your feet for FREE (just go to the program contents). Or make a start with my FREE posture program taking just 35mins.
Summary
DOMS may be a pain – quite literally, but as you now know it is a normal response after increasing muscle load. As your muscles strengthen and become accustomed to exercise this will become less problematic.
On that note, I’m going to take the dog out for a brisk walk, in an attempt to lessen my aching limbs.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC,
Chartered Physiotherapist Since 2001
