Dos and Don’ts of DOMS

The start of the fall sports season is upon us!  While this is an exciting time of year, returning to the rigors of activities like conditioning, practices, and tournaments can result in delayed onset muscle soreness or DOMS.   

        

DESCRIPTION

Delayed onset muscle soreness (DOMS) is frequently encountered with a start or sudden change in exercise or sports training intensity.  Strength training, running, and jumping programs are examples of activities that can result in DOMS.  Although a relatively minor issue, these symptoms can impact performance if not recognized and treated properly.

CAUSES & TRIGGERS

  • Starting a new exercise or training program
  • A sudden change in the intensity of exercise or training activity
  • Stress to the muscle fibers during exercise and athletic activity

SIGNS & SYMPTOMS

  • Muscle soreness typically begins 12-24 hours after the activity and peaks up to 24-72 hours after the activity
  • Symptoms usually last between 3-5 days and include: 
    • Mild swelling of the arms and legs
    • Stiffness and decreased flexibility
    • Tenderness to touch
    • Decreased strength, running and lifting ability, and overall sport performance capacity

TIPS & TREATMENT

  • Ease slowly into any new exercise or training program
  • Wear well-fitting cleats, shoes, and other sport-specific equipment
  • Train on well-maintained surfaces
  • Eat well and stay hydrated
  • Properly warm up for 10 minutes with jogging, light stretching, or the FIFA 11+ program
  • Maintain proper training techniques
  • Avoid overuse by incorporating at least one day of complete rest per week
  • It is safe to continue tolerable activities while working through DOMS. Perform the following self-treatment strategies after activity or during periods of recovery:
  • Apply ice packs to sore muscles for 10-20 minutes
  • Massage sore muscles with a foam roller, hands, or other commercial massage tools
  • As soreness eases, apply a heating pad to muscles 10-20 minutes
  • Modify or reduce the intensity of activity while recovering from DOMS

Source: American College of Sports Medicine

Click here to learn more about our Sports Medicine specialty and for a list of our Sports Medicine physicians. If you have questions or want to learn more ways to stay healthy, active and strong, consider connecting with one of our Certified Athletic Trainers through our Sports Medicine Hotline.