The low-down on DOMS and recovery

We’ve all been there…waking up sore and sorry for yourself thanks to an epic event the day before. In this case, it’s not a hangover from a night on the town, but the other kind. The fitness kind. The one where you’ve gone too hard at the gym, or a new exercise, and you’re in a world of hurt with sore, achy muscles and Nurofen as your only friend.

In this Trainer Tip interview, I sought out advice from my physio, Lucy Beumer, about this phenomenon known as DOMS. Lucy is a Sports Physiotherapist and Clinical Pilates instructor at Stafford Physiotherapy Centre, and is my go-to for anything that feels out of whack with my body.

Ask That Fit Girl > What is DOMS and why does it happen?

Lucy: DOMS stands for Delayed Onset Muscle Soreness. It occurs after excessive or unaccustomed exercise. DOMS usually peaks between 24-72 hour after exercise and is felt as pain in the muscle when the muscle is stretched, contracted or put under pressure.

Common exercises that cause DOMS include running, hill training and jumping. It was previously thought that a build up of lactic acid in the muscles was the cause of DOMS. Further research has shown microtrauma occurs in the muscles. Other research has also shown that there is an increase in certain biochemical markers which may cause pain. However the true mechanisms of how and why DOMS occurs remain unknown.

Ask That Fit Girl > Can you prevent DOMS?

Lucy: The best way to prevent DOMS is to prevent spikes in your training load. That way your muscles don’t have to deal with excessive or unaccustomed exercise. Take it slow when starting a new exercise program and aim to increase your load gradually over a number of weeks.

While sore muscles often make you feel like you’ve worked hard, you don’t have to feel sore muscles after every workout to be training effectively.

Ask That Fit Girl > How can you treat DOMS?

Lucy: I’d recommend active rest such as walking or cycling (e.g. gentle movement/exercise). Gentle massage, warm baths and compression garments such as SKINS can also be used to improve circulation to the affected muscles. Ice and heat can both provide pain relief. Symptoms should settle within 72 hours, if not, consult your physiotherapist for a full assessment.

Ask That Fit Girl > How can spikey balls help?

Lucy: Spikey balls can help as a general recovery tool. Deep tissue massage is not recommended within 24-48 hours of DOMS as you don’t want to damage the tissue further. Spikey ball self massage or trigger pointing can also be used following this period to assist in reducing any remaining muscle tightness (knots) and pain. Check out our blog post on spikey balls, or click here to download 7 simple spikey ball exercises to aid in your recovery.

Lucy has a Bachelor of Physiotherapy, and a Masters of Sports Physiotherapy from the University of Queensland. She has extensive experience working with sporting teams and individual athletes at state and national level.

Lucy’s clinical interests include Clinical Pilates, exercise prescription, lower limb injuries, ACL (knee reconstruction) rehabilitation, and sports physiotherapy. This focus includes running, netball, triathlon, and Australian Rules Football. Lucy also tutors physiotherapy students at Australian Catholic University and instructs in RockTape courses.

Follow Lucy and the team on Facebook and Instagram. If you’ve liked what you’ve read, check out their website and keep an eye out for their blog and class schedules.

*Remember to always seek the advice of your GP before starting exercise if you have any concerns.