Delayed Onset of Muscle Soreness

By Trista Francis, ATC

D.O.M.S. is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. The soreness is generally thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Activities that require muscles to forcefully contract while they are lengthening, (eccentric contractions), seem to cause the most soreness. You use eccentric contractions when you descend stairs, run downhill, lower a weight, or perform the downward motion of squats and push-ups. In addition to muscle tearing, swelling can occur in and around a muscle, which can also cause soreness. The peak of D.O.M.S. is typically 32 hours following the activity and subsides over the next few days.

As we begin to build intensity into your plans preparing you for the race season, you might begin experiencing more muscle soreness after given workouts. The best way to combat this is to increase your protein intake during periods of soreness. The increase in protein assists in protein resynthesis. This may improve athletic performance by enhancing tissue repair, allowing you to tolerate subsequent exercise to a greater degree via prevention of muscle soreness.