Delayed Onset of Muscle Soreness (DOMS)

I’m guessing I have some of your attention now, huh?  Ok, very basically…  DOMS is caused by destruction of tissue, the inflammatory resoponse, swelling and aggravation of receptors in and around the affected tissues.  What it is not, is lactic acid build up.  Lactic acid is a metabolic product and can be an energy source, but that’s an entirely separate and lengthy topic.
The only proven aleviate of the symptons is time, i.e., rest.  The rest, or recovery period can be shortened by an optimal diet, proper sleep, and possibly, light activity that recruits the affected muscle(s). 
NSAIDs, such as Ibuprofen (Motrin), Naproxen Sodium (Aleve), Bextra, and Celebrex have no measurable affects on dimenishing the symptoms of DOMS.  They may reduce the inflammatory response, but they do not aid in the healing of damaged tissues.
A diet high in fats and a proper balance of Omega 3s(EPA & DHA), 6s, 9s is anti-inflammatory by nature and creates an hormonal environment more apt to speed your recovery from DOMS.   -t.
Read about it:


WOD:  5 rounds for time…

  • 8 (4L/4R) one armed sumo deadlift highpull (45lbs-f / 70lbs-m)
  • 8 (4L/4R) one armed push press (25lbs-f / 45lbs-f)
  • 8 pull ups
Is that better Maria? 

0 thoughts on “Posted: 1/30/2009

  1. Kate says:

    Thanks tony..definitely felt DOMS alll week! rest was all i could think to do and even that didn't feel too good 🙂

  2. tim says:

    Good articles. Did some massage last night and after a good night of rest my legs were in much better condition this morning. That being said after the 50 minute commute and sitting for a couple of hours at work so far, the muscles have tightened up again. Everytime I get up, it is the stiff leg Tin man walk for the first couple of minutes. Oh well, like they say, time heals all wounds.

  3. t. says:

    This comments section is intended for discussion of the days WOD, training and related topics…

    Just kidding. Love you too.

  4. t. says:

    If you're considering going to the Games, email me. Don O.? Maria? Daniel? Who else is thinking about it? What's up?

  5. t. says:

    Adam? Jeesh… there are so many of you monsters. If you're interested in the least, it's three months away. That's alot of training time.

  6. t. says:

    Aaron, you in? Meredith? Shawn? Clair? So many of you guys should be going to the regional qual. Seriously.

  7. DC says:

    T- I've talked to a few of the people on this list and old man Oaks is afaird. Something about his age, and doesn't want to get his feelings hurt.. lol Adam, and Mere are considering it and I think its a yes, Clair bear said "Hell no son".JJ, ANDY, Andy.l, Both Codys, Freddie,MATT I(if he ever wants to play again) They are worried all worried about their HMMM yeah getting hurt.. lol.. Guys and ladies- Take a look at some of the other crossfit gyms we would be going up against. I mean Dang. Oh and T- JU said she AIN'T GOIN TO THAT S##T.. lol.. love ya JU.. oh and Whats up with this Pink crap.. Did Tinker Bell(steve) ask for that?? And are we talkin as a team or singles

  8. Hub says:

    Tony, got a question for you. All throughout my baseball life, I always heard that pitchers need to run following their pitching outings because it helps break up the lactic acid build up in their elbow and shoulder areas. Is this just a typical misconception as well? It seems like the soreness in a pitcher's arm would be due to overuse of the muscles, therefore resulting in DOMS, but is there something different about a long, sustained use of the arm in pitching that would cause a build up of lactic acid? Does that even happen at all? I hope this post makes sense!

  9. kate says:

    I was going to ask a similar question – throughout my dancing life we were taught different things to help release the lactic acid in our feet & legs…any truth?

  10. Gene B. says:

    Hell I always hurt,guess I'm doin something……..right or wrong,but it feels better than the way I use to feel…yea I'm not gonna comment on the pink

  11. Sensei says:

    T. and the rest. Vacation time, Funds, are my two set backs. I would LOVE to do it so Tony if you could email me @ What type of time/cost is involved I will seriously take it into consideration. I sincerely appreciate that you consider me worthy. I am now starting to change my diet so I can keep up with just our "regulars" that have stepped up the game so much. Our gym is very powerful you all…..Very special stuff and I am glad to be a part of it….LETS GET THESE GAMES!

  12. Maria S says:

    It is about time that crossfit embraced it's "pinkness" Tony I love it! And by the way Clint are you really going to give me a hard time about "showing up"…really??