DOMS 101

DOMS, aka Delayed Onset Muscle Soreness syndrome, normally appears 12 to 48 hours after exercising and is characterized by tenderness and stiffness of muscles, as well as pain in the affected areas. It is not sport/activity specific, nor is it limb specific. It can happen to an athlete of any level participating in any sport, or non athlete. Weight lifters, rowers, gymnasts, runners, jumpers, swimmers - everybody is at risk.

DOMS is tradionally associated with accumulation of lactic acid in muscles, which is not correct, and it has been confirmed by a number of latest studies (references available upon request). DOMS should be considered an injury. The pain is caused by micro-tears of muscle tissue.

While DOMS is a rather common adaptation level injury, it is not a required part of training or developing one's physical strength. DOMS is a typical characteristic of erroneous movement often in combination with a lack of adequate strength. An absense of DOMS after a training session does denote a good skill, good form and such. DOMS is neither good or bad, it is simply a sign that you need to focus on your skill, make your movement better, and improve your strength conditioning.

How do you know you're heading for a case of DOMS? If while training you notice that your muscles tense up more than the given movement requires, or start to tremor, you should know that you've already crossed the line.

Remember, DOMS can be prevented by improving your skill of movement and by proper strength conditioning.

Article by Dr. Nicholas Romanov
Composed by L. Romanov