Delayed Onset Muscle Soreness (DOMS) & Recovery
What is it?
The dreaded soreness after a heavy gym session, some wear it like a badge of honour others hate the thought of it but if you’ve been to the gym before it’s something you will be well aware of.
DOMS occurs in response to structural damage in the muscle tissues. Although it can be terrible at the time and suggest major issues in the muscles you trained, it is a normal and predictable response.
When we exercise we create micro-tears (micro-trauma) in the muscle fibres and connective tissue. This results in an inflammatory response which increases intramuscular fluid/swelling. This is all part of the process that allows the fibres and tissues to adapt and become stronger and more durable. DOMS naturally shows around 24 hours post-exercise and peaks around 48 hours post-exercise lasting for a few days depending on severity (Smith, L. L. 1992).
Due to the micro-trauma in the muscle fibres, we tend to see a reduction in force-generating capacities and increased perception of pain and tightness in the muscles. Increased levels of creatine kinase are also associated with DOMS as a marker of muscle damage.
DOMS
We typically see DOMS occurring in 4 situations
1- The first time you ever train/take part in a demanding form of exercise or if you return to training after a long time off.
2- Increasing or spiking your training demands (intensity or volume), an example of this would be jumping from 6 sets of chest in one workout to 10 or 12 sets. Or running 15 miles outside of your normal 8-mile run.
3- Introducing a new exercise into your training routine.
4- Using specific resistance training protocols that emphasise the eccentric portion of the muscle contraction, especially training longer muscle lengths.
Can DOMS affect performance?
DOMS can impact the ability to generate force in the affected muscle, along with the muscle fibres being damaged the pain, swelling, and reduced range of motion can alter muscle sequencing and recruitment patterns causing unaccustomed stress and compensation to the surrounding joints and ligaments which may increase the risk of injury returning to sport (Cheung, K., et al 2003).
The effects of DOMS on performance has been well documented with studies showing a reduction in the vertical jump, drop jump, and sprinting performance, all multi-joint athletic movements associated with sport (Byrne, C., et al R. 2004).
How to combat DOMS?
Staying consistent and managing your training to avoid sudden increases in intensity or volume is the best strategy for minimising DOMS. There are certain times in your training cycles that overload or emphasis on eccentric muscle contractions are good but as long as this is managed and accounted for there is nothing to stress over. That said, there are some strategies to help avoid or reduce the amount of DOMS experienced.
Know your recovery methods
Some methods of reducing DOMS can stop the adaptation process required to get bigger or stronger muscles and connective tissues. You need to be strategic and smart as to which recovery method you use, methods like cryotherapy and supplements such as tart cherry juice will allow you to bounce back, an example would be an athlete performing important games/events in a short space of time, a smart recovery strategy would involve cryotherapy and tart cherry juice to blunt the swelling and inflammation caused by the game/event allowing the athlete to perform again at a quicker rate. However, if this was outside of competition and training to create an adaptation, the same recovery methods would blunt the training effect, reducing the positive outcomes to be had from that training session.
Active Recovery
A recovery day consisting of low intensity, low impact cardio e.g., a walk, light cycle or swim will promote increased blood flow and nutrients into the affected area and reduce tightness and perceived soreness (Dupuy, O., et al 2018).
Foam Rolling
Following up your session immediately with 20 minutes of foam rolling and then 24 and 48 hours later has been shown to reduce the performance decrements associated with DOMS (Pearcey, G. E., et al 2015).
Cold Water Immersion
Coldwater immersion also known as cryotherapy or “ice baths” has been documented significantly to reduce markers of muscle damage and reduce the perception of soreness. An exposure of 11–15°C water temperature and bath duration of over 11–15 min is considered to be optimal to get a beneficial impact (Dupuy, O., et al 2018).
Contrast Water Therapy
Contrast water therapy switching between hot and cold water for 15 minutes is shown to reduce creatine kinase and restore muscle power, switching between the cold and hot water causes vasoconstriction and vasodilation which acts like a pumping mechanism clearing out intramuscular fluid and swelling (Gill, N. D., et al 2006).
Isometric Protocol
It’s worth mentioning an isometric protocol which seems to suggest a protective effect in reducing muscle damage following eccentric lifting protocol. 2 maximal isometric efforts at long muscle lengths lasting 5 seconds with 45 seconds rest between. This preconditions the tissues and immune system however this seems short-lived and may only last up to 4 days. This protocol can be introduced 2-3 days before a new or potentially muscle-damaging exercise is performed to help reduce the negative effects of DOMS (Chen, T. C. C., et al 2012; Lima, L. C., et al 2015).
Nutritional Aids
Outside of consuming your individualised daily recommended protein and calories, which are dependent on your sport and goals, it appears there may be some benefits to include some specific foods in your diet to combat DOMS.
Tart cherry juice has many antioxidant and anti-inflammatory properties and has been shown to reduce blood markers and inflammation associated with muscle damage accelerating recovery in both strength and endurance-based exercise. A glass of tart cherry juice containing 8 to 12 oz or 1 oz if concentrate form, taken twice a day, for 4-5 days previous to an event, along with a follow up of 2 to 3 day after to promote recovery has been shown to reduce inflammation and speed up recovery. (Kuehl, K. S., et al 2010; Vitale, K. C., et al 2017). This could typically be implemented the week of a major game or event you wanted to bounce back from to go again in quick succession.
Conclusion
The pain and tightness associated with starting back to the gym or a spike in training load is a normal predictable response. DOMS is at best avoided as it has a knock-on effect to force generation capacities. It is important to manage your training effectively and be strategic with your progressive overloads.
Active recovery, foam rolling, eating the correct amount of calories and macronutrients, and quality sleep are cheap and easy methods of recovering that does not blunt the training response which everyone should implement into their routine.
Cryotherapy and tart cherry juice can greatly reduce the inflammation and negative response to an intense bout of activity (competition) but will blunt the adaptation process, this is important to understand if you are trying to develop or perform.
Be smart with your recovery!
Stu
References
1. Byrne, C., Twist, C., & Eston, R. (2004). Neuromuscular function after exercise-induced muscle damage. Sports medicine, 34(1), 49-69.
2. Chen, T. C. C., Chen, H. L., Pearce, A. J., & Nosaka, K. (2012). Attenuation of eccentric exercise–induced muscle damage by preconditioning exercises. Medicine & Science in Sports & Exercise, 44(11), 2090-2098.
3. Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness. Sports medicine, 33(2), 145-164.
4. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403.
5. Gill, N. D., Beaven, C. M., & Cook, C. (2006). Effectiveness of post-match recovery strategies in rugby players. British journal of sports medicine, 40(3), 260-263.
6. Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.
7. Smith, L. L. (1992). Causes of delayed onset muscle soreness and the impact on athletic performance: a review. The Journal of Strength & Conditioning Research, 6(3), 135-141.
8. Vaile, J. M., Gill, N. D., & Blazevich, A. J. (2007). The effect of contrast water therapy on symptoms of delayed onset muscle soreness. The Journal of Strength & Conditioning Research, 21(3), 697-702.
9. Lima, L. C., & Denadai, B. S. (2015). Attenuation of eccentric exercise-induced muscle damage conferred by maximal isometric contractions: a mini review. Frontiers in physiology, 6, 300.
10. Kuehl, K. S., Perrier, E. T., Elliot, D. L., & Chesnutt, J. C. (2010). Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7(1), 1-6.
11. Vitale, K. C., Hueglin, S., & Broad, E. (2017). Tart cherry juice in athletes: a literature review and commentary. Current Sports Medicine Reports, 16(4), 230-239.
