Delayed Muscle Soreness

What is it?

Delayed Muscle Soreness (DMS) happens when you use your muscles for an activity that is out of the ordinary for you. Muscles that are suddenly called upon to perform unfamiliar actions such as running, jumping or raking, become sore and tender.

Delayed muscle soreness is just that - delayed. You do not feel hurt at the time of injury! The pain manifests itself about twenty-four hours later. Discomfort may start out as a vague nagging pain which worsens as the day progresses, making it difficult to properly use the sore muscle.

Even those who are fit can suffer from muscle soreness. However, someone who is more active will experience milder pain, and it will not last as long. If you worked out all winter in aerobics class, then switched to jogging in the spring, discomfort may be minimal. But, if you suddenly decide to start jogging, be prepared to be very sore for a few days. This soreness may be so intense that it will temporarily interrupt your new jogging program. Plan ahead by scheduling a massage appointment.

How can Massage help when you experience DMS?

The causes if DMS are not clearly understood. But it is known that it is not permanent. Soreness fades as activity continues. In fact, muscles will actually become resistant to future injury.

Two common mistakes are to avoid the activity that caused the pain, or fail to connect the soreness to the intense activity of the previous day! Avoiding exercise is a mistake because it really wasn't the activity that caused the pain; it was using your muscles in a way which they weren't ready to be used. Alternately, if you fail to realize that your pain is caused by using muscles in new ways, you might cause more damage by not allowing time for the muscle to recover before stressing it further.

In cases of DMS, muscle strength rapidly returns, even before the pain goes completely away. This is not the case with a sprain or strain, which must fully heal before muscle returns to normal.

Prevent muscle soreness

An ounce of prevention is worth a pound of cure! Do a little before you do a lot. A small insult or injury to a muscle causes that muscle to rapidly adapt, making it more resistant to future damage.

Start your exercise program slowly, and exercise for a short time only. Increase your activity a little each day until you reach your goal. Keep in mind that if you walk or jog ten miles the first day vs. walking or jogging one mile, you are going to develop quite a case of DMS that will leave you very sore indeed.

Massage & Delayed Muscle Soreness

Massage can help minimize the discomfort of DMS. In fact, athletes who train for events like marathons have long recognized the value of massage therapy as a tool to relieve DMS pain.

Massage relieves muscle soreness by activating the large touch and sensation fibers that decrease the impulses sent out by smaller pain fibers. This means that even though you are sore, you don't feel as sore. You are more able to move normally, and your body heals faster. When you experience DMS, it's important to move your body naturally, so that you do not injure or stress other muscles.

Massage stimulates nerves in the central nervous system, particularly the parasympathetic nervous system. This helps the body release endorphins and serotonin; two hormones that make you feel good and regulate pain response.

Physical activity enriches your life. Don't avoid new activities, just remember to warm up your muscles first, start out gradually... and make an appointment for a massage for the next day!