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?