What is Delayed Onset Muscle Soreness

The term delayed onset muscle soreness (DOMS) is used to describe the discomfort that is often felt 24-72 hours after exercising. While DOMS is often attributed to a buildup of lactic acid, there is little empirical support for this view.

Rather, it seems more likely that DOMS is a byproduct of microscopic tearing of muscle fibers caused by over-exertion. The extent of these micro-tears, and thus the amount of discomfort that they cause, largely depends on the type of exercise and the level of exertion.

Whatever the cause, the symptoms associate with DOMS can include muscle pain, inflammation, stiffness, and weakness.

Treatment of Delayed Onset Muscle Soreness

Perhaps the best course of action is to prevent DOMS before it happens. Warming up before exercise and cooling down afterwards, along with proper stretching, can help to reduce the incidence and severity of DOMS. It is important to keep in mind, however, that excessive stretching can cause DOMS.

While the R.I.C.E. regimen may alleviate the symptoms associated with DOMS, the often diffuse nature of this sort of muscle soreness makes it difficult to apply in many cases. Nonetheless, there is evidence to suggest that rest, ice, compression, and elevation all have the potential to speed recovery.

Active recovery, which involves light aerobic exercise to increase blood flow throughout the body, has been suggested as a means for minimizing the occurrence of DOMS in the first place, as well as for reducing symptoms once it occurs. While anti-inflammatories such as ibuprofen may be effective at reducing the discomfort and inflammation associated with DOMS, they do nothing to reduce weakness.

Finally, though massage has been suggested as an effective treatment for DOMS, the data here are mixed. Likewise, it has been suggested that nutritional supplements such as vitamin C and fish oil may help to alleviate the symptoms of DOMS, but there is little in the way of scientific support for this view.

What is Golfer’s Elbow?

Golfer’s elbow, formally known as medial epicondylitis, is similar to tennis elbow except that it affects the other side of the elbow. The primary symptom is pain at the inside of the elbow (i.e., the medial epicondyle) which can increase with the flexing of the wrist, and can also radiate down the forearm.

Golfer’s elbow is caused by overuse of the wrist flexors, which pull the hand down. This can result in small tears in the flexor tendon, which attaches to the medial epicondyle. The end result is inflammation and pain. As the tendon heals, scar tissue can form.

Golfer’s elbow is also known as Little League elbow.

Treatment of Golfer’s Elbow

The first step in treating Golfer’s Elbow is to discontinue activities that cause the pain. Following the R.I.C.E. treatment regimen is known to be helpful in reducing pain and swelling. Anti-inflammatory medications might also be helpful. In chronic cases, a cortisone injection might relieve the pain/discomfort.

Physical therapists may be able to use ultrasound to help heal the damage. They should also be able to prescribe strength and flexibility exercises. In some cases, a wrist brace or splint might be required. If non-surgical forms of treatment do not solve the problem, surgery might be recommended. Seek the advice of a trained medical professional.

Please see golfer’s elbow for a description of, symptoms associated with, and treatment options for Little League elbow.

What is Tennis Elbow?

Tennis elbow, formally known as lateral epicondylitis, is similar to golfer’s elbow, except that it affects the other side of the elbow. The primary symptom is pain at the outside of the elbow (i.e., the lateral epicondyle). Tennis elbow ranks as the number one reason that people seek medical help for elbow pain.

The term tennis elbow is itself somewhat of a misnomer, as a wide variety of activities can cause this problem. The most common cause of tennis elbow is overuse of the wrist extensors, which pull the hand back, resulting in pain and inflammation of the tendons that attach to the outside of the elbow. The first sign of tennis elbow is pain on the outside of the elbow during or after intense use.

Treatment of Tennis Elbow

The first step in treating tennis elbow is to discontinue activities that cause the pain. The R.I.C.E. treatment regimen is known to be helpful in reducing both pain and swelling due to tennis elbow. Anti-inflammatory medications might also be helpful. In chronic cases, a cortisone injection might help to relieve the pain/discomfort.

Physical therapists may be able to use ultrasound to help heal the damage. They should also be able to prescribe strength and flexibility exercises. In some cases, a wrist brace or splint might be required. If non-surgical forms of treatment do not solve the problem, surgery might be recommended. In such cases, seek the advice of a medical specialist.