New Study Shows that Stretching Doesn't Prevent Delayed-Onset Muscle Soreness (DOMS)

Stretching doesn't prevent DOMS, the muscle soreness that often occurs the day or two after exercise. This is the finding from a new study published in Cochrane Database of Systematic Reviews.

In the past, gentle stretching was one of the recommended ways to reduce exercise-related muscle soreness, but this study by Australian researchers found that stretching is not effective in avoiding muscle soreness. Their research review included 10 relevant randomized trials looking at the effect of stretching before or after physical activity on muscle soreness.

Their conclusion: "The 10 studies produced very consistent findings. They showed there was minimal or no effect on the muscle soreness experienced between half a day and three days after the physical activity. Effects of stretching on effect on other outcomes such as injury and performance were not examined in this review."

So does anything work to reduce delayed-onset muscle soreness?
Nothing is proven effective just yet, but some research continues to study this issue. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Delayed Onset Muscle Soreness - Prevention
While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to prevent, avoid and shorten the duration of DOMS:

• Warm up thoroughly before activity and cool down completely afterward.
• Use active recovery techniques.
• Follow the 'Ten Percent Rule'. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
• Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.

Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.

Research has looked at massage, ice therapy and even supplements such as vitamin C in the past without strong evidence of benefit. However, one study measured the effect of a single Yoga session on DOMS. Results of this yoga study found that peak muscles soreness was reduced if a short Yoga session was performed.

Here are some other tips that have been mentioned for dealing with soreness after exercise:

• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Avoid any vigorous activity that increases pain.
• Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
• Use the RICE method of treating injuries.
• Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles if you find this feels good.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don't forget to warm up completely before your next exercise session.
• *If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.