Amy from Massachusetts was asking about this recent medical issue, so I decided to look this up..
Delayed Onset Muscle Soreness (DOMS) painscience.com updated February 11 2016
by Paul Ingraham, Vancouver, Canada
The biological mysteries of “muscle fever,” nature’s little tax on exercise
“…Exercise or other physical stresses outside your normal range of intensity — anything you aren’t used to. Even extremely well-conditioned athletes can get DOMS, if they train harder than usual. But as muscles get familiar with a specific stress, they quickly adapt and react much less strongly: repeated bout effect (RBE). Any theory of DOMS is going to have to account for RBE (which is very interesting, see Deyhle, also discussed below in the inflammation section)…”
What Causes Muscle Soreness After Exercising (Note: It’s Not Lactic Acid) August 6, 2010 Daven Hiskey todayifoundout.com
“..Delayed onset muscle soreness (DOMS) is now understood to be caused by microfractures in the muscle cells themselves. This happens when you do some activity that your muscles aren’t used to doing or do it in a much more strenuous way than they are used to.
This is also why after you exercise some specific way a few times and allow your muscles to recover, that you won’t typically get sore again from doing that activity at a similar intensity level, so long as you continue to do it on a somewhat regular bases. The muscles quickly adapt to being able to handle new activities so as to avoid further damage in the future; this is known as the “repeated-bout effect”. When this happens, the microfractures typically won’t develop unless you change your activity in some substantial way. As a general rule, as long as the change to the exercise is under 10% of what you normally do, you won’t experience DOMS as a result of the activity.
Delayed Onset Muscle Soreness (DOMS) By Elizabeth Quinn – Reviewed by a board-certified physician.
Updated May 08, 2016 verywell.com
Tips for dealing with delayed muscle soreness after exercise
“..Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups.
In addition to small muscle tears, there can be associated swelling in a muscle which may contribute to soreness.
15 Ways to Prevent and Heal Muscle Soreness by John | posted in: Health, Rest and Recovery, physicalliving.com
“…Things you can do before your training session
1) Adequately hydrate yourself – This should go without saying, but it bears repeating. ..
2) Front-load your nutrition ….
3) Get plenty of sleep the night(s) ..
Things you can do during your training session
4) Warmup properly – …
5) Regulate your training intensity –…
6) Shake off the tension between work periods …
7) Establish a cooldown ritual – This is more theory than science, since I haven’t read any …
Things you can do after your training session
8) Get adequate post workout nutrition – ….
9) Eat one full meal no more than 2 hours…
10) Perform active recovery frequently – ….
11) Take a hot/cold shower – …
13) Ice your muscles – …
14) Get a massage or massage the sore areas yourself –…
15) Avoid activities that cause pain – This one’s simple. Don’t do anything that would cause significant pain
Preventing Delayed-Onset Muscle Soreness: Integrating Treatments
, Acupuncture Today
April, 2007, Vol. 08, Issue 04 By Ronda Wimmer, PhD, MS, LAc, ATC, CSCS, CSMS, SPS
Running Towards The Facts runningtowardsthefacts.wordpress.com
Running news and information, reviewed from a medical perspective
“..Warming up before exercising – Pre-exercise warm up has been shown to be effective in reducing DOMS. Studies have shown “Pre-exercise warm-up can be placed into two categories, general and specific. General warm-up is aimed at increasing core body temperature by performing movements that require the use of large muscle groups, such as calisthenics and running…”
12 Home Remedies for Sore Muscles March 2, 2016 by Laurie Neverman — commonsensehome.com
“..Home Remedy for Sore Muscles #2 – Heat or Cold
A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse. For bruising or inflammation, an ice pack applied to the affected area for up to 20 minutes can reduce swelling and soreness.
Home Remedy for Sore Muscles #4 – Apple Cider Vinegar (ACV)
Home Remedy for Sore Muscles #6 – Coconut Oil
Like apple cider vinegar, coconut oil is recommended for a wide variety of ailments. On the EarthClinic site, Lynn says that she uses 2-3 tablespoons of virgin coconut oil per day in cooking and applied on foods like butter.
DOMS: Prevention And Treatment., bodybuilding.com
“…Until recently, the only anti-DOMS recourse for athletes has been to use non-steroidal anti-inflammatory drugs (NSAIDS) like ibuprofen. Unfortunately these over-the-counter pain killers stunt muscle growth2 and can damage the liver. …”
The Treatment for Delayed Onset Muscle Soreness
Last Updated: Aug 16, 2013 | By Solomon Branch livestrong.com
“..Gentle massage on the affected muscles can possibly offer relief. Using a hot pad or soaking in a hot tub can help soothe the muscles temporarily. ..”