Symptoms of muscle soreness following intense exercise, such as competitive races and obstacle course events, are common, but when that discomfort continues for days afterwards, many are left wondering why they're still in pain.

A simple explanation is that the muscles are suffering with Delayed-Onset Muscle Soreness, or DOMS for short.

Although it is more common after excessive exercise, and particularly prevalent if the activity you’ve taken part in involved ‘eccentric’ movements requiring the muscles to lengthen - for example, jumping over barriers, longer distance running, and climbing up walls (!) - anyone can experience symptoms of varying degrees after any intense exercise.

To find out how you can relieve your DOMS after your racing exploits, or even to prevent these unpleasant symptoms occurring at all, read our physiotherapy article here for some helpful tips and information!

Remember - racing will always tax the body, no matter what event, speed, distance or terrain you’re tackling, so these tips will apply to the vast majority of you!

What Causes DOMS?

Put simply, DOMS occurs when your muscles are put under strain, causing ‘myofibril tears’.

In response to this trauma, the muscles’ fluids and electrolyte levels are affected as part of the body’s inflammatory response to the disruption within the muscle fibres.

As a result, muscle strength, motion and function are often impaired in the days following your intense exercise.

What are the Symptoms of DOMS?

A dull muscular ache often develops between 24 to 48 hours after strenuous exercise, with more discomfort felt in the muscles used most.

For example, the adventure racers reading this may well be experiencing particular stiffness and tenderness in the quads and calves from the constant climbing, landing and subsequent stop start movements involved at Normanby Hall’s obstacle course.

You may also experience short term loss of muscle strength, reduced joint range of motion and possibly swelling of the affected muscle groups. The good news is that once you start moving your sore muscles they will actually start to feel less sore. But stairs may be an issue if your quads are suffering!

What can you do about DOMS?

Active rest and ice: active rest, such a gentle cycle rides, and ice applied to the sore muscles, should help relieve the symptoms. Heat can also provide a welcome relief for those of you suffering with back muscle DOMS, possibly following repeated hard landings from the horse jumps, or even just the constant pounding on the roads from the weekend’s half marathons.

Gentle massage: light massage can reduce the the duration and severity of DOMS, but please avoid excessive muscle stretching in the early phases, as stretches can further aggravate the strained muscles.

Avoid aggressive exercise during the recovery phase: your muscles have a reduced capacity to cope with shock absorption, a reduced strength balance and a lower ability to deal with new demands during DOMS.

Can you prevent DOMS?

Try to better prepare your body for the task ahead: for example, if it’s your first half marathon, ensure your training in the build up to the race has allowed your muscles to get used to the longer periods of time on your feet, or, if it’s the next Curly’s and Blizard’s adventure race, fit plenty of off road runs into your schedule, along with some strength and conditioning work, particularly eccentric exercises!

Build up your runs/gym work/other exercise gradually: don’t shock the body with a sudden surge in activity, allow it to adapt week in, week out with smaller increments in training volume.

Warm down properly after each training session: allow the muscles to flush out the lactic acid that builds up during each run/swim/bike/gym exercise.

When will your DOMS finally relent?

Most cases of DOMS will resolve within a few days.

However, if you are still in a significant amount of discomfort, or the pain is not just in the muscles but the joints as well, or you have swelling anywhere after the weekend’s activities, give us a call to book yourself in for some physiotherapy treatment to ensure you’re ready to resume training safely and with a full bill of health!