Those Darned DOMS
Written by Mike Cheliak on June 10, 2009 – 8:49 pm -From time to time anyone training can expect to experience some level of DOMS (delayed-onset muscle soreness). Quite often it is experienced 
when you are going into a new routine of unfamiliar exercises or after taking a rest week. A good general rule of thumb is to ease into the new exercises. Jumping in full bore is sometimes a recipe for a good case of DOMS.
I shouldn’t really be one to preach because I am having a DOMS day today after yesterday’s squat-fest and workout! I would have been advised to take it a bit easier than I did and as an experienced lifter; I should have. None-the-less, I didn’t and my A** and legs are a little tender today.
The first thing is that there really isn’t any “magical” cure for DOMS. There are a number of partially effective methods but none have been clinically proven as completely reliable.
NSAIDS such as Ibuprofen have the potential to alleviate some of the symptoms of DOMS, but there are many issues regarding dosage, drug allergy sensitivity and the fact that you are relying on a chemical to cure what ails you.
Therapeutic treatment using physical modalities such as icing, massage or stretching are inconsistent at best. Acupuncture, herbal remedies and hyperbaric oxygen therapy (injured athletes breathe 100% oxygen)are found to be of limited use. Some reviews did indicate that of all the therapies examined, icing the affected area was the most effective.
Nutritional supplements are touted (by the people that sell them) as being the best method of treatment. Post workout, surge recovery, mega-paks…you name it, we got it. Save your money. There is NO clinical proof that any of that snake oil works. I use creatine once in a while when bulking up and I have the odd protein shake like the ones posted here. I don’t by into the jacked up philosophy of all the other supplement companies that sell you whatever they can because..that is their business!
Light exercise is my little remedy. It’s not so much a “get back on the horse” mentality rather it is my little way of getting my stiff extremeties moving. I am always very careful not to over exert the affected area. Today I did a very light 40k bike ride. I never got much speed up and didn’t challenge any hills or hard riding. I still have a sore A** but my legs do feel a little better. Again, this “therapy” is not held as being wholly effective but it is what I do.
Bottom line?
Until there is some definitive answers, you should try to ease into any unfamiliar exercises (especially if they have a heavy eccentric component). Failing that, (like I did yesterday) if you get a little case of DOMs, with some appropriate rest and recovery, Mother Nature should take her course over 2-3 days and you’ll be able to get back to your training, relatively pain-free. As for me. I am back in the gym tomorrow doing my Push/Pull/Big/Small with CORE and intervals. My intervals will work around any residual soreness and I will likely do Dumbbell swings in 30/30 work/rest intervals.
In happiness and health as always!
Mike C.
As for me
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