The DOMSfather

Please excuse the cheesy blog title, but that kind of sums up what DOMS is for me – that ominous presence that looms over you, threatening you with all kinds of pain and fatigue, always lurking right around the corner, watching you finish your workout, waiting for the moment when you finally take a break, continuing to plague you – horse head in the bed style – when you are trying to sleep, get out of bed, go to the toilet, sit down, walk normally.

Technically (and medically) speaking, DOMS is an acronym for ‘Delayed Onset Muscle Soreness’.   It has been widely researched and written about, by sports scientists, nutritionists, and athletes alike.  In essence, according to an article put out by the Australian Sports Commission it refers to the damage to muscle fibres following games or intense exercise, characterised by tender, sore and stiff muscles usually 24-48 hours after the event.

Apparently, it used to be associated with build-ups in lactic acid in the muscle, causing pain.  However, this is now known as acute muscle soreness, which typically occurs during or immediately after exercise, compared to DOMS which only kicks in (pun intended) the day after exercise.

If you have ever had a really good weights session, or long endurance event (ie run a half marathon – although mine tend to set in from a 10km run, but I’m working on that too!) and woken up the next day with muscles that feel like lead, that scream in protest with any movement that stretches the muscle and extends your range of motion – then you have experienced the DOMS!

If you want to read more about it, I found this article on bodybuilding.com that seemed to be quite informative, and looks scientifically legit (although please don’t take my word for it).

In terms of treatment – well I think there are several things and not everything will work for every person.  I strongly recommend a bit of trial and error, but as a guide, here is what I do:

• Protein – after intense exercise I try and have some form of protein within half an hour.  A protein shake, boiled egg or tuna on toast is good for this depending on time constraints.  Other material I have read talks about how important protein is for muscle repair and recovery, and it’s the muscles that will experience the DOMS later and therefore need all the help recovering they can get!
• Magnesium – I take calcium and magnesium tablets (apparently the calcium helps absorption and I also need a calcium supplement so this is a personal preference), but there are powder forms available as well.  If I have done an intense session in the morning, I will take one afterwards and another at night before I go to bed.
• Muscle rub – I use a herbal rub by Moon Haven in Margaret River, WA (called Achy Breaky Rub), but tiger balm, dencorub or anything similar will do (watch out for any with added anti-inflammatories as these can be absorbed through the skin).  Rub the areas you know have a propensity to get painful, for me this is my lower back and usually my calf muscles, although lately it has also been my triceps (thanks Michelle Bridges!).  I also have dencorub heat patches for overnight relief, but I only use these when my lower back pain flares up (thankfully not that often).
• Massage – whether you prefer to do it yourself with some massage oil, or enlist the help of your partner, or a professional (physiotherapist or massage therapist), a massage can work wonders on loosening up the muscles and relaxing the muscle fibres.  It also feels great!
• Exercise – I know this probably sounds counter-intuitive but I have often found that going for a long walk or swim the afternoon or morning after a big session, helps to loosen everything up so I can (ahem) start all over again!

Well, these are my tips.  Please feel free to add your own to the comments – I’m always on the lookout for handy tips and tricks!

Disclaimer: I am not medically, nutritionally or scientifically qualified to make any of the statements outlined above.  These are my personal experiences and I strongly recommend anyone with concerns about their muscles, or DOMS in general, see their medical practitioner.