There are many theories about why DOMS occurs. One explanation of DOMS is that is occurs when there are small microscopic tears in the muscle which occur during intense exercise or exercises which the body is not accustomed to. Another theory states DOMS occurs as a result of the muscle reinforcing itself up to and in addition to its previous strength. Still another and perhaps the most plausible explanation and reason for DOMS, in this writer’s opinion is unconditioned people (which can include athletes after several weeks of inactivity) apparently lose a certain amount of neurological control of the motor unit of the muscle. In other words, coordinated firing at the muscle fiber is reduced. Before exercise causes hypertrophy of the muscle, motor neuron recruitment increases. Even under very mild stress, muscle damage occurs, separating the fibers and damaging the cell membrane of the muscle fiber, not creating a tear in the muscle. This is not from a heavy weight; this is from the neurologic condition of the muscle itself. The strength increase after a bout of DOMS is not due to the "muscle tearing, and then rebuilding" given how long it takes to repair an athletic injury involving a torn muscle which does not then get stronger. It is due to the neurologic adaptation.

In addition, DOMS is more prevalent when doing eccentric or lengthening exercises such as lowering a weight or lowering into a squat position as opposed to lifting which is concentric or shortening. The eccentric theory may then explain why DOMS is sometimes felt after a session of stretching. The muscle is lengthening beyond its comfort zone, possibly to the point of overstretch and causing the tears or overload which bring on DOMS. Stretch should not be done to the point where there is pain but just past the body’s point of resistance.

The following is a summary of what we do know about DOMS.

There is no method by which you can stop the pain associated with DOMS, but there are some things you can do to minimize the development of DOMS and its pain. Stretch slowly. Studies linking DOMS to stretching have been conducted and have mixed results-some say stretching causes DOMS and others say it doesn't. Warm up before exercising by doing something light and easy. This will warm the muscles and make them more efficient at doing the actual exercise. When you do stretch after the exercise, do so slowly, especially if you are new to stretching. Stretch only to the point at which you feel slight discomfort and hold the stretch for anywhere between 10 -30 seconds. If you are experiencing a lot of pain, try using something like aspirin or ibuprofen to ease your discomfort. Take only what is prescribed on the bottle and if you are watching your vitamin intake, be aware, aspirin increases vitamin C excretion, and vitamin C is needed to make connective tissue (which is damaged in DOMS), and bone. So, to be on the safe side, don't take your vitamins at the same time as you take aspirin; in other words, separate them by a couple of hours.

There is still much to learn with respect to DOMS but that we do know it is caused by overstretching or overburdening the muscle, not the lactic acid that is produced. DOMS can be diminished but not completely abolished as it is simply an adaptation of either the muscle or the neurons to a stress.

---

By Christina Leon, Staff Writer