If you did any shoveling after our big snowpocalypse this week, you may be feeling soreness in your upper and lower back and arms in the coming days.
This pain is called Delayed Onset Muscle Soreness, and usually peaks 12-48 hours after strenuous physical activity. You may feel the same soreness after you do a new workout or a tough exercise. Think of it as a ‘good hurt’, because it leads to greater stamina and strength as your muscles recover and build. It’s actually microscopic tearing, swelling, and recovery of the muscle fibers.
Have you ever found yourself saying things like ‘Who put those muscles there?’ or “I hurt in places I never knew I had!”? If so, you have probably experienced DOMS before.
How long will it last?
Generally DOMS is at its worst after two days. If the soreness persists for more than 7 days, it’s probably a good idea to contact your doctor.
How can I treat it ?
Below are some methods that may ease your DOMS. Keep in mind, the same things don’t work for everyone, so try a variety of things to see what is best for you.
- Gentle stretching or yoga can feel good on those sore muscles. Be careful though, because over-stretching can lead to injury or even cause DOMS.
- Asprin or ibuprofin will reduce the swelling and ease the pain of DOMS.
- RICE method - Rest, Ice, Compression, and Elevation are the components of the RICE method. Resting is a no-brainer. Ice should ease the swelling and be applied 20 minutes on, 20 minutes off to give your skin a chance to warm up between. Compression and elevation aid in keeping swelling at bay in the affected area.
- Take it easy. Don’t go back for strenuous exercise until the pain has subsided. If you chose to do a workout, make sure to do a good warm up. This will aid in easing future DOMS as well.
- Keep moving! Low impact aerobic exercise can work wonders for DOMS relief. Try to repeat an easier version of the movement that caused the pain. For example, if the soreness was from tough uphill climb, do some light walking to work the muscles out and keep blood flow moving through them.
Prevention
A thorough warmup before your next workout should ease the soreness you’ll feel afterwards. In addition, you should ease your way into new activities and follow the 10% rule should. Basically, don’t increase your distance, intensity, weight lifted or time of exercise by more than 10% per week.
Did you shovel this week? What activities leave you with DOMS? What eases your soreness? Leave us a comment and tell us what’s sore on you!
Photo by Theorris
I shoveled last night… then did yoga to stretch out my muscles!
Shoveling definitely does it. As does the first round of golf each spring. I never knew there was an actual name for the “Where did those muscles come from and how am I sore there?” feeling. Thanks… I learned something new today!
Good tip. Mind if I print it out to hand out to patients today?
Amy, you had the right idea! Marty, glad I could help! Gary, please do!
Cool! I never knew the name for this. I just called it a PITA