Delayed onset muscle soreness (DOMS) is a condition that causes pain, stiffness and tenderness in the muscles after a workout. DOMS usually develops 12-48 hours after exercise and can last for several days. Many people believe that lactic acid is responsible for the pain associated with DOMS, but this is not entirely true.
What is Lactic Acid?
Lactic acid is a byproduct of anaerobic metabolism, which occurs when the body is not getting enough oxygen to produce energy. During anaerobic metabolism, glucose is broken down into lactic acid and ATP, which is used as energy by the body. Lactic acid is then transported to the liver where it is converted back into glucose and used as fuel by the muscles.
Is Lactic Acid Responsible for DOMS?
No, lactic acid is not responsible for DOMS. The pain associated with DOMS is caused by microscopic damage to the muscle fibers. When you exercise, you create small tears in your muscle fibers, which then become inflamed and sore.
What Causes DOMS?
The exact cause of DOMS is not completely understood, but it is believed to be caused by a combination of factors. These factors include:
- Microscopic tears in the muscle fibers
- Inflammation and swelling
- Increased pressure on the muscles
- Changes in the nervous system
- Changes in the immune system
How to Prevent DOMS?
While it is impossible to completely prevent DOMS, there are some steps you can take to minimize the risk of developing it. These include:
- Gradually increasing the intensity and duration of your workouts
- Warming up before exercise
- Cooling down after exercise
- Stretching regularly
- Getting enough rest and recovery time between workouts
How to Treat DOMS?
If you do develop DOMS, there are some things you can do to help alleviate the pain and discomfort. These include:
- Taking a warm bath or shower
- Using a foam roller or massage ball to massage the affected muscles
- Applying a cold compress or ice pack to the affected area
- Taking over-the-counter pain relievers, such as ibuprofen or acetaminophen
Conclusion
Delayed onset muscle soreness (DOMS) is a common condition that can cause pain, stiffness and tenderness in the muscles after a workout. While many people believe that lactic acid is responsible for the pain associated with DOMS, this is not entirely true. The pain is actually caused by microscopic tears in the muscle fibers. While it is impossible to completely prevent DOMS, there are steps you can take to minimize the risk of developing it. If you do develop DOMS, there are also things you can do to help alleviate the pain and discomfort.