Delayed Onset Muscle Soreness, commonly known as DOMS, is a condition that many individuals experience after engaging in physical activities, especially those that involve strenuous exercise. DOMS typically sets in within 24 to 72 hours post-exercise and can last for several days, causing discomfort and pain that may interfere with daily activities. This article delves into what DOMS is, its causes, and symptoms, and how osteopathy can be an effective treatment option to alleviate the pain and speed up recovery.
What is DOMS?
DOMS refers to the muscle pain and stiffness that occurs after engaging in activities that your muscles are not accustomed to. It is particularly common after activities involving eccentric muscle contractions, where the muscle lengthens under tension, such as during downhill running or lowering weights. Unlike acute muscle soreness, which happens during or immediately after exercise due to lactic acid buildup, DOMS occurs later and is attributed to microscopic tears in the muscle fibres.
Causes of DOMS
The primary cause of DOMS is small-scale damage to muscle fibres, which leads to inflammation and the release of various chemicals that trigger pain receptors. This microtrauma occurs when muscles are subjected to stress they are not used to, such as:
- New Exercise Routines: Starting a new workout regimen or significantly increasing the intensity or duration of exercise.
- Unfamiliar Movements: Engaging in activities that involve different muscle groups or movements that your body is not accustomed to.
- Eccentric Exercises: Movements that lengthen the muscle while under tension, such as lowering weights or running downhill.
Symptoms of DOMS
DOMS is characterized by a range of symptoms that can vary in intensity depending on the severity of the muscle damage. Common symptoms include:
- Muscle Stiffness: A feeling of tightness and restricted range of motion in the affected muscles.
- Tenderness: Muscles may be tender to the touch, and even light pressure can cause discomfort.
- Swelling: Mild inflammation may occur in the affected muscles, leading to a slight increase in muscle size.
- Reduced Strength: Temporary loss of muscle strength and power due to muscle damage and pain.
- Pain: A dull, aching pain that can range from mild to severe, typically peaking 48 hours post-exercise.
How to Manage DOMS
While DOMS is a normal response to increased physical activity and usually resolves on its own, the discomfort it causes can be debilitating. Here are some common strategies to manage DOMS:
- Rest: Allowing the muscles time to recover is crucial. Avoid strenuous activities that could exacerbate the pain.
- Ice Therapy: Applying ice to the affected area can help reduce inflammation and numb the pain.
- Gentle Stretching: Light stretching exercises can help maintain flexibility and alleviate stiffness without causing further muscle damage.
- Hydration: Staying well-hydrated helps flush out toxins and supports muscle recovery.
- Over-the-Counter Pain Relievers: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation.
The Role of Osteopathy in Treating DOMS
Osteopathy is a holistic approach to healthcare that focuses on the musculoskeletal system, including the muscles, bones, and joints. Osteopaths use a range of manual techniques to treat various conditions, including DOMS. Here’s how osteopathy can help alleviate the pain associated with DOMS and promote faster recovery:
1. Enhancing Blood Circulation
Osteopathic treatment involves techniques that improve blood flow to the affected muscles. By enhancing circulation, osteopathy helps deliver essential nutrients and oxygen to the damaged tissues, which accelerates the healing process. Increased blood flow also aids in the removal of waste products, such as lactic acid, which can contribute to muscle soreness.
2. Reducing Muscle Tension
One of the key goals of osteopathic treatment is to reduce muscle tension. Techniques such as soft tissue massage, stretching, and myofascial release help relax tight muscles and alleviate the stiffness and discomfort associated with DOMS. These techniques also improve the range of motion, allowing you to move more freely and comfortably.
3. Alleviating Pain
Osteopaths use a combination of manual therapy techniques to directly address the pain caused by DOMS. Gentle manipulation of the muscles and joints helps relieve pressure on pain-sensitive areas, reducing the overall intensity of the pain. Osteopathy also helps stimulate the body’s natural pain-relieving mechanisms, providing long-lasting relief.
4. Promoting Lymphatic Drainage
Osteopathic techniques such as lymphatic drainage massage are particularly effective in reducing swelling and inflammation associated with DOMS. By promoting the movement of lymphatic fluid, osteopathy helps remove excess fluids and toxins from the body, reducing swelling and aiding in faster recovery.
5. Preventing Future Occurrences
In addition to treating DOMS, osteopaths also provide advice on how to prevent future episodes. This may include guidance on proper warm-up and cool-down exercises, techniques for gradually increasing the intensity of workouts, and advice on maintaining proper posture and form during exercise. By addressing the underlying causes of DOMS, osteopathy helps reduce the risk of recurrence and keeps you active and pain-free.
When to Seek Osteopathic Treatment for DOMS
While DOMS is generally self-limiting and resolves within a few days, there are situations where seeking osteopathic treatment may be beneficial:
- Severe Pain: If the pain is severe and interferes with your daily activities, osteopathic treatment can provide relief and help you return to your normal routine more quickly.
- Prolonged Symptoms: If the symptoms of DOMS persist for more than a week or worsen over time, it’s a good idea to consult an osteopath to rule out other potential causes and receive appropriate treatment.
- Recurring DOMS: If you frequently experience DOMS, an osteopath can help identify and address any underlying issues that may be contributing to the problem, such as muscle imbalances or improper exercise techniques.
Final Words
DOMS is a common condition that affects individuals of all fitness levels, from beginners to seasoned athletes. While it is a normal response to increased physical activity, the pain and discomfort it causes can be significant. Osteopathy offers a holistic and effective approach to managing DOMS, helping to reduce pain, enhance recovery, and prevent future occurrences. By addressing the root causes of DOMS and promoting overall musculoskeletal health, osteopathy can help you stay active and pain-free.
If you’re struggling with DOMS or other muscle-related pain, consider contacting Q-Osteo Med Clinic. With two convenient locations in Richmond Hill, our experienced osteopaths are here to help you feel your best and keep you moving.