Have you ever finished a great workout, felt accomplished, energetic, and awesome the first day just to start experiencing sore and/or painful muscles shortly after?
Most of us have probably experienced these symptoms at some point, especially after a strenuous workout, leaving us uncomfortable and making simple activities, such as walking, undesirable, let alone performing another workout.
If you can relate to these experiences, continue reading as I explain to you what has happened and how you can alleviate these symptoms, or prevent them, so that you can continue achieving your exercise goals and live your best life possible!
Whether it is through simple home remedies or with the help of certain enzymes, such as protease, we will dig deeper into the science to bring you answers that can help you in your workout journey.
What is Delayed Onset Muscle Soreness (DOMS)?
Delayed onset muscle soreness, or DOMS, is a common temporary condition that usually occurs 24 hours after performing a physical activity and can last up to 72 hours, causing muscle aching and pain, that is usually minor, but can vary in intensity and be enervating in some cases.
In most cases, DOMS happens when an unfamiliar workout or exercise to the body is being performed, whether it is different movements or heavier weights, causing muscle soreness and pain hours later.
DOMS is thought to decrease in severity and/or frequency as the body gets used to the exercise routine.
However, even people that work out regularly can still experience DOMS, and they can tell you that it can be a real pain in the butt!
What Causes DOMS?
While the exact cause of DOMS remains unknown, researchers and scientists have come up with multiple factors that could be leading to this condition.
When a muscle is heavily trained, stress causes the muscle fibers and neighboring connective tissues to become damaged, which is actually a desirable effect of working out, to increase muscle mass and develop endurance.
An inflammatory reaction occurs along the process, which is thought to be the result of DOMS, leading to the undesirable symptoms of muscle soreness, aches, and pain.
It is thought that exercise that is in the form of eccentric training, which is when the muscle is lengthened, rather than shortened, requires more energy; thus, causing more muscle and tissue damage.
Eccentric training exercises include, running, jumping, and squatting.
The eccentric contractions are thought to trigger an inflammatory response, leading to the production of reactive oxygen species (ROS), which is thought to play a role in DOMS.
Is Dehydration a Factor in DOMS?
If you don’t drink enough water and perform strenuous exercise, not only do you run the risk of feeling poorly during and after your workout and not perform at your best, but this can probably increase the risk of developing DOMS.
However, research has not found a definitive proof regarding the extent of relation between dehydration and DOMS.
A study found that dehydration in a heated environment may potentiate the symptoms of DOMS, demonstrating more muscle pain and tenderness post-eccentric training.
Does Genetics or Gender Play a Role in DOMS?
Studies indicated that certain genes could play an important role in muscle soreness and this could determine who gets more sore and who recovers faster, depending on their genetic profile.
However, it is important to recognize that each individual is unique and different in their biologic and genetic makeup, and thus individuals should follow a workout routine that works specifically well for them.
Having said that, there are 4 genes that impact muscle recovery which include, ACTN3, IL6, ACE, and MCT1.
Some studies found that women tend to experience more muscle damage but they also were found to recover quicker than men.
What is Lactic Acid And How Does it Relate to DOMS?
When we perform strenuous exercise our muscles demand more oxygen and that is why we start to breathe heavily.
However, sometimes this source of oxygen is not fast enough to supply the muscles, so the body starts requesting more oxygen, which leads to anaerobic energy generation where lactate is produced in the process.
A side effect of high concentrations of lactate is an elevated acidity in the muscles, which is what you feel as a burn during exercise, hinting at you to take a recovery break.
However, research has not found evidence of correlation between lactic acid and DOMS.
What Are The Symptoms of DOMS?
DOMS symptoms include muscle pain and aches, stiffness, swelling, inability to move freely and comfortably.
Many individuals experience severe symptoms, making them hesitant to use the affected muscles; therefore, reducing activity and delayed further workouts due to discomfort.
What Can We Do To Alleviate or Prevent DOMS?
It is suggested that maintaining light activity during DOMS is beneficial, such as walking, jogging, or swimming.
Many athletes have shared that Warming up and cooling down before and after exercise respectively have led them to achieve better results and lessened DOMS symptoms.
Stretching has also been shown to help, and this is best to be completed before and after strength training workouts and after cardio workouts, such as running.
Cryotherapy, homeopathy, ultrasound, and electrical tools have been widely used to assist with DOMS symptoms with equivocal results.
Many athletes suggest that these tools offer some temporary pain relief even though studies have not shown any definitive effect on alleviating the symptoms of DOMS in clinical research.
What are Protease Enzymes?
We all know that protein is essential to building, maintaining, and repairing muscle mass after a workout.
Many of us don’t know that there is an enzyme, produced by the pancreas, called protease that helps break down the protein into amino acids so that our bodies can use it properly.
This enzyme is known for its anti-inflammatory effects, and interestingly, outside of our pancreas, forms of it can also be found in foods, such as pineapples and papayas!
Does Protease Really Help With DOMS?
A double-blind, randomized, placebo-controlled trial involving 20 participants showed that a multi-enzyme complex, including protease, may promote rapid recovery from DOMS when compared to placebo.
The participants that took the enzyme blend formula experienced improvement in pain and discomfort.
Another randomized, double-blind, placebo-controlled study included 10 participants and concluded that protease supplements were able to significantly reduce pain and tenderness when compared to placebo, and that no adverse effects were reported.
Research has shown that it can alleviate muscle soreness after eccentric exercise and promote muscle healing and faster restoration of contractile function after intense exercise, so you can get back to exercise quicker than before!
How Much Protease Should I Take And When?
Protease enzymes can be taken as a supplement and are available over the counter.
There are several formulations of this enzyme on the market, and several products contain a combination of proteolytic enzymes in one serving, commonly known as bromelain, chymotrypsin, trypsin, papain, and pancreatin.
Products that are available instruct consumers to take 1 capsule twice daily on an empty stomach with at least 8 oz of water.
Contents of the capsule can also be taken with food as well.
It is suggested that frequent smaller doses throughout the day are more beneficial as this keeps the content at a therapeutic level in the blood constantly.
Given a plethora of supplements of the market, when choosing a protease supplement, make sure that it is enteric coated, to ensure that it survives in the harsh acidic stomach environment before reaching the small intestines, where it will produce its effects.
Furthermore, make sure it is from a trusted resource, preferably organic, and backed by third party testing for safety purposes.
How Effective Is The Use of Ice Compresses in DOMS?
Applying a cold compress to sore muscles after exercise for 20 minutes every 4 hours may help alleviate the DOMS symptoms by reducing blood flow to the area, which has been shown to reduce inflammation, and thus decreasing swelling and discomfort.
However, this is a temporary fix and mostly helps with alleviating the pain by numbing the area rather than curing the cause.
Other Helpful Tips to Beat DOMS Symptoms
Staying well-hydrated is not only good for the whole body and promotes general wellness and health but electrolyte-rich fluids can also help replenish the muscles with essential electrolytes that are needed to revive our muscles.
Avoid sugar-loaded or caffeinated beverages while working out to achieve best results.
Getting a massage is thought to help alleviate the muscle pain and soreness by stimulating the powerhouse of the cell, the mitochondria.
Massage is thought to aid in muscle recovery by improving blood flow to the affected areas to boost the anti-inflammatory effects.
Use a foam roller to help massage the affected muscles and relieve any knots that you could feel.
While it may not be very comfortable, it will result in greater relief and quicker muscle recovery.
Vibration modality through electric tools or ultrasound is thought to be helpful in DOMS as it promotes blood circulation and therefore acts to decrease muscle soreness as oxygen and nutrient-rich blood reaches the affected areas to help repair the muscle.
Getting adequate sleep is vital in DOMS as it promotes healing and muscle repair.
Human Growth Hormone is secreted when we sleep, aiding in the recovery process of muscle injury.
After all, our body needs a break to regenerate and restore itself and this is optimal during sleep.
How About Topical Analgesics or Over-the-Counter Oral Anti-Inflammatory Medications?
Non-steroidal anti-inflammatory drugs, or NSAIDs, are widely used for DOMS; however, research has not found them to be effective in improving the actual process of DOMS or speeding recovery.
In fact, studies have suggested that NSAIDs may impair and lengthen the healing process.
Also, keep in mind that NSAIDs are associated with gastrointestinal side effects, especially if taken in large doses or frequently, such as ulcer, stomach upset, or diarrhea.
What About Warm or Cold Baths?
Various clinical studies involving 400 participants noted that those who sat in an ice bath for at least 5 minutes, showed a decrease in muscle soreness after exercise by 20 percent in comparison with their counterparts who simply rested after the workouts.
If you are like many of us, and not necessarily feel brave enough to sit in an ice bath, you are not to blame!
Many athletes have experienced great results with warm baths as well.
They recommended taking a warm bath, preferably with epsom salts, because of the magnesium properties in this salt helps relieve muscle soreness.
Diet Recommendations to Help With DOMS
Foods that help muscle soreness in general include cinnamon, ginger, turmeric, salmon, cottage cheese, eggs, bananas, avocados.
Make sure to avoid foods high in sugar as these are known to promote inflammation, making DOMS worse.
Avoid alcohol as it can promote soreness and cramps and interfere in muscle recovery.
Caffeine has been shown to be beneficial if consumed an hour before exercise and has been shown to reduce DOMS in athletes.
Supplements, such as protein, vitamin C, phosphatidylserine, chondroitin sulphate, and fish oil have all been shown beneficial as they deliver nutrients essential for muscle repair.
Foods that are rich in proteolytic enzymes include, ginger, kiwi, sauerkraut, miso, kefir, and yogurt.
It is best to eat these foods raw and uncooked to retain the benefits of proteolytic enzymes.
When to Seek Medical Attention?
Rhabdomyolysis is a serious medical condition that can result from heavy exercising.
Besides the symptoms of soreness, one can experience significant muscle pain followed by swelling.
In rhabdomyolysis, one can also experience serious signs, such as kidney and/or heart failure.
One of the earliest signs of rhabdomyolysis is dark-colored urine, described as coca-cola urine.
It is important to seek medical attention if you experience any of the above symptoms as rhabdomyolysis can be fatal and it is not to be confused with DOMS, which is a benign and temporary condition.
Final Thoughts
DOMS is very common and normal, and can happen to anyone, especially if you are changing a workout regimen, doing more rigorous exercises, or adding more weight or resistance to your exercise routine.
While some soreness can be encouraging, meaning you have worked the muscle, DOMS can be too uncomfortable and cause discouragement.
DOMS symptoms are apparent after 24 hours and can last up to 72 hours. Fortunately, DOMS is a short-term condition and is reversible, but it can be uncomfortable and annoying while it lasts.
Don’t let DOMS discourage you or affect your workout schedule as doing light exercises is beneficial even when you are experiencing soreness.
Make sure to stay well-hydrated, get adequate sleep, and maintain good nutrition.
Check out protease enzymes for added benefits and to alleviate the symptoms of DOMS and shorten its span.
