Delayed Onset Muscle Soreness.


From WebMD (because we can all be doctors now):

“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.

Yup. Sounds about right.

The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.


“Anyone can get cramps or DOMS, from weekend warriors to elite athletes,” says Torgan. “The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.”

Crap.  Yup — I’ll definitely be diagnosing myself with this one.

Unfortunately, as the web doctor explained — DOMS is a result of strenuous physical activity — and I guess my half marathon Sunday constitutes such an activity.

I was fooled by this during the Steamboat half as well.  My body felt OK the day post race, but then Tuesday, when I returned to reality and work, the soreness crept up.  And that is exactly what is happening for me today.  Nothing TOO severe, no injury or concern, just SORE and achy.  I’m not going anywhere fast today guys.

Fortunately – our online doctor friends don’t just leave us hanging with “yup, you’re going to be sore after THAT crap.”  Thankfully, they offer some relief.

several remedies such as ice, rest, anti-inflammatory medicationmassage, heat, and stretch have been reported as helpful in the process of recovery.”

So, the term many of us runners are very familiar with, RICE.  Rest, ice, compress and elevate.   Plus a few asprin and maybe a request to the husband for a nice massage, you know, because the doc said so.

But — if you want to be smart and not worry so much about DOMS — online doc also explained how to PREVENT DOMS from occurring:

“Probably the most important thing is to have a cool-down phase after your workout,” says Draper. Right before finishing, include 10 or so minutes of “easy aerobic work such as jogging or walking followed by stretching.”

For a long time, I was really good about doing this post runs.  I would finish my  mileage, and then just walk it out until I hit the next 10 minute point, and you know what…I don’t remember being sore all that often.  I’ll have to keep this one in mind. Proactive not reactive Ashley…duh.

And that my friends, is my informational post for the week ;).  All thanks to some majorly sore and tired leg and back muscles.  Now if you’ll excuse me, I have to finish up work and get to my hot date with my heating pad AND foam roller tonight.  This lady’s getting wild.

Question of the afternoon:  How bout you?  Have you ever had DOMS?  Feel fine directly after a tough work out, but feel the soreness creep up later?

28 thoughts on “DOMS

  1. I get DOMS pretty regularly. Mine is the worst 36-48 hours after and foam rolling/massage is about the only thing that helps.

    Sadly, with Crossfit every day is pretty intense on different body parts, so I feel like I’m always darn sore somewhere. Today it’s shoulders. Which is why my hair is kind of a frizzy afro… brushing it was too much work so there was no way I was going to get it straight too!

  2. I was lucky, I didn’t have DOMS after my half. I was unlucky, and had ankle pain. I tend to not get DOMS after runs, but only after lifting weights (after going back to weights after a break, or increasing in weight).
    Dr. Jara, I think you should get a massage and say your doctor prescribed it 😉

  3. I have been slightly worried abut this recently…I barely ache any more I get tight calves, but not the really horrible muscle aches I used to get. I am slightly worried that I am not longer working hard enough…or it’s just possible that I have got so used to being permanently achy that it all just blends into one…

    I think a massage is definitely in order for you 🙂

  4. I never really get DOMS, even after tough or very long runs – I don’t really know why, but hey, I’m not complaining! Having said that, I do finish each run with a walk, it’s part of the workout for me. I quite enjoy it, because it gives me a little time to just enjoy the good feeling and reflect on a nice workout. I also stretch religiously after the harder and/or longer runs. I don’t know if that helps at all, I think mostly I’m just lucky! :s

  5. I’ve definitely had this.. ahh, so bad but also so so good. I honestly love being sore – it sucks but I think it’s my body saying, “Yeah girl, you rocked that workout!” – Hope the soreness goes away soon and I hope the hubs gave ya that massage! 😀

  6. After my half marathon last weekend the muscle soreness came on right away but I can definitely relate to DOMS after the last two. I thought I was fine until late the next day and then it hit me. Hope you can get some rest and recovery over the next day or so 🙂

  7. I get a LOT of DOMS from CrossFit. I don’t usually get it from running, unless I do like a 5k for time like totally all out. It’s not that fun though. I get really whiny. I try to hydrate, foam roll, and eat lots of anti-inflammatory foods.

  8. Some people pay $40 for the stick, me I get out a wooden rolling pin and it works wonders. No, really, it’s that hurts so good amazing that afterwards you can walk! And there’s nothing better than when you can go down stairs again without feeling like you’re going to die.

  9. Haha you only posted a few days ago on my blog about DOMs after my 48 hour attack 48 hours post half marathon!
    I’ve decided to embrace them as my bodies way of telling me I worked hard ! Roll on November 12th then two days after my marathon !!
    Well done on your run.

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