Lactic Acid (DOMS) - Methods to Alleviate Pain

Muscles that are sore, also known as DOMS (from English Delayed Onset Muscle Soreness), is a term that refers to delayed muscle soreness that occurs after physical exertion, such as strength training. The pain typically begins about 6-8 hours after the workout and reaches its peak after 24-48 hours, lasting up to 72 hours in most cases. The appearance of DOMS can be caused by many factors, including the intensity of the exercises, the degree of their progression, and genetic predispositions. When dealing with muscles that are sore, we may experience muscle weakness and a burning sensation in the muscles, which is exacerbated by training characterized by a prolonged eccentric phase and the introduction of another type of more intense stressor.

Previously, it has been assumed that muscle pain is linked to muscle damage, however scientific research has not fully confirmed the exact mechanisms of this phenomenon. Currently, DOMS appear to be the result of an inflammatory response caused by microtrauma in muscle tissue elements that sensitize pain receptors and consequently cause pain. In addition to the causes of muscle pain, there are: - the effects of histamine, bradykinin, and other inflammatory mediators that irritate nerves and send pain signals to our central nervous system; - the disruption of the extracellular matrix (network of proteins, mainly collagen), which also triggers an inflammatory response; - DOMS themselves, which cause swelling and lead to an increase in pressure that further irritates pain receptors. It is important to note that there is no one-size-fits-all answer to what the exact cause of the pain after strength training is, and there may also be other, currently unknown factors that contribute to pain. Therefore, there are no clear guidelines on how to counteract such pain.

When DOMS are already present, anti-inflammatory medications like ibuprofen can provide some relief, but they only alleviate pain, they do not repair damage. Even fully regenerated muscles will not be able to produce as much strength as they would without damage. Curcumin and vitamin C can help prevent excess acidity, but they are not the optimal solution. Adequate rest is important for reducing muscle soreness. It is crucial to engage in training with appropriate intensity and duration to avoid excess acidity. Avoid extending the eccentric phase during exercise and making sudden changes in the stressor to prevent DOMS. It is important to note that muscle damage is one of the three main mechanisms of hypertrophy, so limiting training that causes post-workout pain may be illogical in the context of muscle hypertrophy, but it may bring benefits in other sports.

The occurrence of DOMS is associated with a multitude of muscle injuries, which can present an effective obstacle to training. Scientific research indicates that muscle damage may have a negative impact on the recruitment of motor units, potentially preventing muscles from receiving the same stimulus for hypertrophy as fully regenerated muscles. The recovery time for such damage is dependent on the degree of injury, ranging from several hours for minor damage to several days for more substantial damage. In cases of significant muscle discomfort, postponing scheduled training and focusing on activities that expedite the healing of micro-injuries and minimize inflammation - such as sleep and a balanced diet providing appropriate amounts of macronutrients - is advised.