Exercise induced muscle soreness, also known as delayed onset muscle soreness (DOMS) or “muscle fever”, is a common experience for many people who engage in physical activity. It is the pain and stiffness felt in muscles several hours to days after an unusual or strenuous physical activity. The intensity of muscle soreness can vary from person to person and can range from mild discomfort to severe pain. It usually peaks 24 to 48 hours after the activity and can last for several days.
More about delayed onset muscle soreness (DOMS)
Table of Contents
The cause of Exercise Induced Muscle Soreness
It is believed to be due to microscopic tears in the muscle fibers and the inflammation that occurs in response to the injury. This type of muscle damage occurs when the muscle is subjected to eccentric contractions, which occur when the muscle is lengthening while under tension. Examples of eccentric contractions include the lowering phase of a bicep curl or the landing phase of a jump.
Risk factors for developing DOMS
It include performing new or unfamiliar exercises, increasing the intensity or duration of a workout too quickly, and poor conditioning. DOMS is more likely to occur in individuals who are new to exercise or have been inactive for a prolonged period of time. However, even well-trained athletes can experience DOMS if they significantly increase the intensity or volume of their training.
Symptoms of DOMS
It can include muscle pain and stiffness, weakness, decreased range of motion, and swelling. The affected muscle may also feel tender to the touch and may be sore to the point of feeling bruised. These symptoms usually peak 24 to 48 hours after the exercise and can last for several days.
To reduce muscle soreness, people often use rest, ice, gentle stretching, and over-the-counter pain relievers. It’s also important to stay hydrated and get enough protein. Gentle exercise, such as a light jog or bike ride, can also help to alleviate muscle soreness by increasing blood flow to the affected area.
In physical therapy, delayed onset muscle soreness (DOMS) is a common issue that can be addressed through various treatments and interventions. Physical therapists use a variety of techniques to help alleviate muscle soreness, including:
- Stretching: Gentle stretching can help to increase range of motion and decrease muscle soreness. Physical therapists will typically recommend specific stretches for the affected muscle or muscle group.
- Massage: Massage therapy can help to increase blood flow and decrease muscle soreness. Physical therapists may use techniques such as soft tissue mobilization or myofascial release to help alleviate muscle soreness.
- Ice or Cold Therapy: Cold therapy can help to reduce inflammation and decrease muscle soreness. Physical therapists may use ice packs or cryotherapy to help alleviate muscle soreness.
- Heat therapy: Heat therapy can help to increase blood flow and decrease muscle soreness. Physical therapists may use heat packs or therapeutic ultrasound to help alleviate muscle soreness.
- exercises: physical therapists may use different exercises to help alleviate muscle soreness. These exercises may include range of motion exercises, strengthening exercises, and endurance exercises.
- Education: physical therapists may provide education to the patient on how to properly warm up and cool down before and after exercises, how to adjust the intensity of their workout, and how to properly perform exercises to prevent DOMS and future injuries.
Physical therapists work with patients to develop an individualized treatment plan that addresses their specific needs and goals. They may also work with patients to improve their overall fitness and prevent future episodes of DOMS.
It’s important to note that while muscle soreness is a normal part of exercise, it should not be ignored. If the pain is severe or persists for more than a few days, it is important to seek physical therapy attention. In some cases, muscle soreness may be a sign of a more serious injury, such as a muscle strain or tear, and a physical therapist can help determine the cause of the pain and develop an appropriate treatment plan.
In conclusion, muscle soreness is a common experience for many people who engage in physical activity. It is caused by microscopic tears in the muscle fibers and the inflammation that occurs in response to the injury. The intensity of muscle soreness can vary from person to person and can range from mild discomfort to severe pain. It usually peaks 24 to 48 hours after the activity and can last for several days. To reduce muscle soreness, people often use rest, ice, gentle stretching, and over-the-counter pain relievers. It’s also important to stay hydrated and get enough protein. Gentle exercise, such as a light jog or bike ride, can also help to alleviate muscle soreness by increasing blood flow to the affected area.