Relieving Post-Exercise Soreness

DOMS is caused mainly by a type of exercise referred to as "eccentric." Eccentric activities that commonly cause DOMS are downhill running, speed training, very slow lifting focusing on the “negative” portion of the lift, or very heavy lifting.

When the muscle is contracting at the same time it is lengthening, it is an "eccentric" contraction.

Picture a bicep curl. When you are lowering the weight back down, that is the eccentric contraction. This is because you are contracting the muscle to control the rate at which you are lowering the weight. But at the same time, the muscle is lengthening.

Soreness is caused by an inflammatory process that occurs in response to the cell damage.

Muscles get stronger by overloading them through exercise, commonly achieved through weightlifting.

Overloading the muscle causes minor damage to the muscle cells. In response, the body repairs and rebuilds the muscle cells bigger and more capable of handling the load more efficiently the next time.

To help avoid the soreness after a workout, here are some things to try:

• Stretch thoroughly after each workout.
• Stretch all the muscle groups used during the workout.
• Drink around 2 liters of water during the 24-hour period following the workout.
• Use NSAIDs, non-steroidal anti-inflammatorie drugs, such as Advil (ibuprofen), Aleve (naproxen sodium/naprosyn) or aspirin.
• Ice the affected areas using either crushed ice or a frozen bag of peas or corn; ice for 15 to 20 minutes every 2 hours.
• Supplement with vitamins C and E. Research on the effectiveness of C and E is not conclusive but has been promising.

If you are still sore by the time your next workout rolls around, tone down the next workout or change which muscle groups you are exercising. If the soreness lasts more than three days, it is a sign that you have caused more extensive damage. If this is the case, try a form of cross training or just continue resting.  Also, continue the regimen of NSAIDs (only as long as pain persists), ice and light stretching.

For more information, please contact

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 This information is made possible in part by gift from Cambridge Homes