DELAYED ONSET MUSCLE SORENESS You may on certain occasions experience muscle soreness after performing an acute resistance training session. This is the most noticeable in individuals who have just recently commenced an exercise program or only exercise occasionally. However those with extensive weights training experience can also encounter muscle soreness when performing a novel exercise, or when the intensity or amount of resistance in their program is increased. This muscle aching is referred to as delayed onset muscle soreness (DOMS). DOMS symptoms typically emerge 24 to 48 hours after completing a new or difficult exercise program and include muscle stiffness, tenderness, oedema, reduced flexibility (due to fluid build-up) and pain (ranging from a low-grade ache to relatively severe pain). These symptoms are all localized in the particular muscle(s) exposed to the new exercise or augmented resistance and their severity depends on the degree to which the resistance has been suddenly increased. The discomfort experienced due to DOMS results from damage to a certain structural component of muscle cells (known as the Z-disk). All resistance exercise temporarily disrupts or damages the muscle fibres of the particular muscle(s) used in the exercises. However this damage is not detrimental. It is in fact essential in order to achieve exercise-induced improvements (e.g. increased muscle size, strength or endurance) because it provides the body with a stimulus to begin repairing and remodeling the muscle tissue during the recovery period that ensues the exercise bout.

How can I limit my muscle soreness (I.e. prevent DOMS)? In order to limit DOMS, it is important to progress the intensity (e.g. weights used during resistance exercises) slowly and avoid performing many eccentric exercises in your training program. This is because the severity of DOMS will be much greater after performing eccentric training (i.e. exercise in which a muscle lengthens whilst developing tension). It is also important to incorporate a warm-up and

cool-down routine in each exercise session, ensuring that this includes appropriate stretching of the muscles targeted by your exercise program. Please inform your Exercise Physiologist if you are particularly concerned about experiencing muscle discomfort and they will be able to design a program that will specifically minimize this for you.

Ways to Ease the Discomfort of DOMS • Stretch the sore muscles: hold each stretch for 30-60 sec • Book a massage or learn self-massage techniques • Use a combination of ice and heat (alternating each) • Do a swimming or deep water running session and then stretches • Have an ice bath – fill your bath with cold water and a bag of ice and jump in! • Try hot & cold showers (alternate between hot and cold water a few times • for 30-60 seconds each)

Disclaimer This fact sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication. © Complete Performance Solutions All rights reserved