Cannot Straighten Arms or Walk Right after Workout? (DOMs Help)

We’ve all been there. You’re having an awesome workout and choose to throw in an additional exercise, or a couple of more sets. The following day, you’re really feeling it, and the day after that, you’re walking around like Frankenstein, vowing never to step foot within the gym again.

So, what’s the reasoning behind it, and how are you going to prevent it?

Most probably, it’s as a consequence of the infamous delayed onset muscle soreness, or DOMS, for brief. There are cases where it could be injury or, in far more extreme cases, rhabdomyolysis. We’ll cover what all these mean, together with some helpful tricks to get you thru to the opposite side.

The Mystery of Post-Workout Soreness

Whenever you can’t fully straighten your arms after a workout, you’re likely coping with DOMS. Any such soreness typically kicks in 24 to 72 hours after your workout and may range from a gentle annoyance to unbearable discomfort. But is it just DOMS, or is there a more sinister offender lurking behind your agony?

DOMS: The Usual Suspect

DOMS is a classic case of muscle discomfort that builds over time. It’s often triggered by latest or intensified workouts, especially those involving eccentric muscle contractions, which implies the lengthening/stretching portion of the movement. Consider once you’re lowering the load down on biceps curls, or opening your arms on a chest fly movement. The muscle fibers endure extra stress, resulting in microscopic tears that lead to that oh-so-familiar stiffness.

Interestingly, DOMS is not considered a severe injury. It’s more like a muscle’s way of claiming, “Hey, we just did something latest!” The Munich consensus places it as a Grade 1B muscle injury¹, meaning it’s a functional disorder slightly than a structural one.

Theories Behind DOMS: What’s Really Going On?

So why do your muscles rebel so fiercely? Research is ongoing, but there are several theories on why DOMS occurs:

1. Muscle Damage

Some scientists point to tiny ruptures in muscle fibers, particularly across the Z-disk, as a significant factor. These ruptures can disrupt muscle function and trigger soreness. Interestingly, stretching, which is usually beneficial to alleviate DOMS, could also contribute to this disruption.

2. Lactic Acid and Inflammation

Old theories pinned the blame on lactic acid, suggesting that it built up in muscles and caused pain. But that concept has been mostly debunked. Lactate levels drop quickly after exercise, and that doesn’t align with the the 24-72 hour window of DOMS.

As an alternative, inflammation might play a job.² Exercise-induced inflammation could cause pain and swelling, although the precise mechanisms remain debated. There was a study performed on whether or not inflammation was a reason behind DOMS, with results leaning towards not.³

That’s to not say that inflammatory-related processes aren’t involved, with a study bradykinin (an inflammatory mediator) suggesting that there’s a very real correlation between stopping bradykinin from interacting with the B2 receptor to stop DOMS from occurring.⁴

3. Neural Mechanisms

Some researchers suggest that DOMS could be a protective mechanism, a type of early warning system against overexertion. But since DOMS surfaces days after the workout, it’s unclear how effective it’s as a protective measure. Alternatively, compression of nerve endings throughout the muscle is also at play.⁵

There are several theories discussed on what could possibly be happening within the previous study, but all need more research before a definitive answer will be given.

So, mainly, nobody is actually sure how DOMS works yet, but we do know it’ll find yourself resolving itself after somewhat while. Then again, there’s a much more serious type of muscle soreness that you have to be aware of: exertional rhabdomyolysis.

When Soreness Crosses the Line

While DOMS is a standard and typically a comparatively benign experience, there’s a more severe condition to be wary of: exertional rhabdomyolysis. This serious ailment involves the breakdown of muscle tissue, releasing muscle contents into the bloodstream and potentially resulting in severe complications.⁶

It needs to be noted, while possible from prolonged strenuous physical lifting (normally latest movements), that is more likely attributable to a crushing injury, prolonged immobilization, or electrical/burn injury.

A few of the key symptoms to search for are:

• Severe muscle pain
• Weakness
• Dark red or brown urine (myoglobinuria)

Rhabdomyolysis may involve muscle cell breakdown, electrolyte imbalances, and even kidney damage. Treatment normally involves aggressive hydration and monitoring, and most of the people get better fully with proper care.

Don’t panic when you’re arms are hurting after your workout though. This can be a relatively unusual occurrence, only appearing in roughly 26,000 people within the USA per yr.⁷

Managing DOMS: Suggestions and Tricks

So, how do you deal with DOMS? Those of us which have been within the gym for some time have grown to embrace DOMS as an old friend, but for those just starting out, just existing will be miserable. Luckily, there are some things you may do to assist mitigate a few of the symptoms of DOMS.

Recovery Strategies:

• Soft Tissue Work: Techniques like stretching, massage, foam rolling, and alternating heat and cold therapy can offer some relief, though their effectiveness varies.⁸
• Training Adjustments: Regular exercise can reduce DOMS severity through mechanisms like Exercise-Induced Analgesia and the Repeated Bout Effect. Gradual increases in training intensity and volume are key.⁹
• Protein Intake: Maintaining adequate protein levels (around 1.4 to 1.6 grams per kilogram of body weight per day) can support muscle recovery, though it doesn’t appear to have a direct impact on DOMS.¹⁰
• Stay Hydrated: Water helps flush out toxins out of your muscles and keeps every part moving easily. Sip water throughout the day, especially after a troublesome workout.
• Gentle Stretching: Light, gentle stretching may help ease tension and improve blood flow. Consider it as gently coaxing your muscles back to their full range of motion.
• Rest and Sleep: Your body does plenty of its repair work whilst you sleep. Ensure you’re getting enough rest so your muscles can get better fully.

Prevention Suggestions:

• Assess Your Training Load: Evaluate the quantity and intensity of your workouts. Avoid massive jumps in intensity and consider leaving a couple of reps within the tank to stop overexertion.
• Keep Moving: Staying lively, even at a reduced intensity, helps alleviate soreness.
• Progressive Loading: Step by step increase the problem of your workouts to construct strength and resilience.

Wrap Up

Delayed Onset Muscle Soreness is a standard, though uncomfortable, a part of intense training. While its exact causes are still under debate, understanding its mechanisms may help manage and mitigate its effects. Embrace gradual changes in your workout routine and maintain a balanced approach to training and recovery.

If you happen to’re combating persistent soreness or aren’t seeing the outcomes you wish, adjustments to your program may very well be the important thing to overcoming your fitness hurdles. Finding a fitness level appropriate workout routine could make the difference from feeling pleasantly sore to crying in pain to scratch your nose.

If you happen to’re really in a bind, an OTC pain reliever akin to ibuprofen may help ease some pain, and a heating pad or hot shower can offer you some temporary relief.

Remember, the vast majority of the time, the pain will subside. The perfect thing you may do, is get back within the gym and get moving!

References:

1. Mueller-Wohlfahrt, Hans-Wilhelm, et al. “Terminology and Classification of Muscle Injuries in Sport: The Munich Consensus Statement.” British Journal of Sports Medicine, vol. 47, no. 6, 18 Oct. 2012, pp. 342–350, bjsm.bmj.com/content/47/6/342, https://doi.org/10.1136/bjsports-2012-091448.
2. MacIntyre, Donna L., et al. “Delayed Muscle Soreness.” Sports Medicine, vol. 20, no. 1, July 1995, pp. 24–40, https://doi.org/10.2165/00007256-199520010-00003.
3. Kuipers, H., et al. “Influence of a Prostaglandin-Lnhibiting Drug on Muscle Soreness after Eccentric Work.” International Journal of Sports Medicine, vol. 06, no. 06, Dec. 1985, pp. 336–339, https://doi.org/10.1055/s-2008-1025866.
4. Murase, S., et al. “Bradykinin and Nerve Growth Factor Play Pivotal Roles in Muscular Mechanical Hyperalgesia after Exercise (Delayed-Onset Muscle Soreness).” Journal of Neuroscience, vol. 30, no. 10, 10 Mar. 2010, pp. 3752–3761, https://doi.org/10.1523/jneurosci.3803-09.2010.
5. Sonkodi, Balazs, et al. “Have We Looked within the Unsuitable Direction for Greater than 100 Years? Delayed Onset Muscle Soreness Is, in Fact, Neural Microdamage slightly than Muscle Damage.” Antioxidants (Basel, Switzerland), vol. 9, no. 3, 5 Mar. 2020, www.ncbi.nlm.nih.gov/pubmed/32150878, https://doi.org/10.3390/antiox9030212.
6. Torres, Patrick A, et al. “Rhabdomyolysis: Pathogenesis, Diagnosis, and Treatment.” The Ochsner Journal, vol. 15, no. 1, 2015, pp. 58–69, www.ncbi.nlm.nih.gov/pmc/articles/PMC4365849/.
7. Cleveland Clinic. “Rhabdomyolysis.” Cleveland Clinic, 4 Dec. 2019, my.clevelandclinic.org/health/diseases/21184-rhabdomyolysis.
8. Cheung, Karoline, et al. “Delayed Onset Muscle Soreness.” Sports Medicine, vol. 33, no. 2, 23 Oct. 2012, pp. 145–164, pubmed.ncbi.nlm.nih.gov/12617692/, https://doi.org/10.2165/00007256-200333020-00005.
9. Cheung, Karoline, et al. “Delayed Onset Muscle Soreness.” Sports Medicine, vol. 33, no. 2, 23 Oct. 2012, pp. 145–164, pubmed.ncbi.nlm.nih.gov/12617692/, https://doi.org/10.2165/00007256-200333020-00005.
10. Pasiakos, Stefan M., et al. “Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review.” Sports Medicine, vol. 44, no. 5, 17 Jan. 2014, pp. 655–670, link.springer.com/article/10.1007/s40279-013-0137-7, https://doi.org/10.1007/s40279-013-0137-7.