Managing Delayed Onset Muscle Soreness (DOMS) With CBD & Cannabis
The other day I saw my son walking with a little hitch in his giddyup, so I asked him what was up. He replied that he “strained” his calves. “How did you do that?" I asked. He said “I started training again a couple of days ago and my calves are killing me”. Based on just that information alone, I was pretty sure that he didn't have a calf strain but something known as Delayed Onset Muscle Soreness or DOMS. DOMS itself falls under a larger classification called exercise induced muscle damage. In plain English, it basically means you overdid it 😅
If you’ve ever hit the gym hard or tried a new workout routine (for your New Years resolution), you’ve likely felt that familiar stiffness and soreness a day or two later. As a former professional athlete, former strength and conditioning coach and current physician, I’ve experienced this firsthand, and I’m here to walk you through everything you need to know about Delayed Onset Muscle Soreness (DOMS). So, let’s stretch things out a little…
What is DOMS?
DOMS is the discomfort and stiffness that occurs after engaging in unaccustomed or intense physical activity. It typically begins 12 to 24 hours after exercise, peaks around 48 hours, and can last up to 72 hours. DOMS results from microscopic damage to muscle fibers during eccentric movements—where muscles lengthen while under tension, such as lowering a weight or running downhill.
The body’s response to this damage includes inflammation, which triggers the repair process and ultimately strengthens the muscle over time.
Pearls:
DOMS is a natural response to exercise, especially when trying new activities or increasing intensity.
Stretching before exercise doesn’t prevent DOMS but can improve flexibility and range of motion.
Signs, Symptoms, and Diagnosis
The primary symptoms of DOMS include muscle tenderness, stiffness, reduced range of motion, and mild swelling. Pain usually decreases with continued movement as muscles warm up but may return during rest. DOMS is often self-diagnosed, but severe or persistent pain could indicate an injury, so it’s essential to distinguish between the two.
While imaging studies like MRIs can detect muscle damage, they are rarely necessary unless another condition is suspected.
Pearls:
Muscle stiffness and soreness typically improve with light movement and hydration.
Unlike an acute injury, DOMS doesn’t cause sharp or localized pain during activity.
Differentiating DOMS from Serious Conditions
While DOMS is generally harmless, it’s crucial to differentiate it from more serious conditions such as muscle injuries, tears, or even rhabdomyolysis. Here are some key differences:
Muscle Strains/Tears: Unlike DOMS, these injuries often involve sharp, localized pain that occurs immediately during or after the activity. Swelling and bruising are also more pronounced, and movement may be significantly restricted.
Rhabdomyolysis: This rare but serious condition involves the breakdown of muscle fibers, leading to the release of myoglobin into the bloodstream. Symptoms include severe muscle pain, dark-colored urine, and general weakness. Rhabdomyolysis requires immediate medical attention to prevent kidney damage.
DOMS: In contrast, DOMS pain is more diffuse, develops gradually, and typically peaks 48 hours post-exercise. Movement, while uncomfortable, usually alleviates the stiffness.
Remember: if you experience persistent pain, swelling, or dark urine after exercise, it’s essential to consult a healthcare professional.
Pearls:
Sharp, immediate pain during activity is a hallmark of muscle strain or tear, not DOMS.
Rhabdomyolysis can be life-threatening and requires urgent medical care.
Who Experiences DOMS?
DOMS doesn’t discriminate; anyone can experience it, regardless of age, gender, or fitness level. However, certain demographics may be more prone to severe symptoms:
Age: Older adults may experience more pronounced symptoms due to slower recovery rates.
Gender: Studies suggest men and women are equally likely to develop DOMS, though hormonal differences may influence recovery.
Socioeconomic status: Limited access to resources like professional guidance or recovery tools can increase the severity of DOMS in underserved populations.
Pearls:
Even seasoned athletes can experience DOMS when introducing new exercises.
Older adults may benefit from supplements like omega-3 fatty acids to support recovery.
Traditional Treatments for DOMS
Conventional approaches focus on managing symptoms:
Rest: Allows muscles time to repair.
Ice/Heat Therapy: Ice reduces inflammation; heat promotes blood flow.
NSAIDs: Medications like ibuprofen alleviate pain and inflammation but may slow long-term muscle adaptation.
Massage Therapy: Improves circulation and reduces stiffness.
Pros: Accessible and effective for immediate relief.
Cons: Temporary solutions that don’t address underlying muscle adaptation.
Pearls:
While NSAIDs provide quick relief, they can interfere with muscle repair when overused.
Active recovery, like light walking or yoga, is often more effective than complete rest.
Holistic Treatments for DOMS
Holistic approaches emphasize the body’s natural healing processes:
Hydration and Nutrition: Proper hydration and protein intake are critical for muscle repair.
Foam Rolling: Improves circulation and reduces stiffness.
Essential Oils: Oils like lavender or peppermint may reduce inflammation and promote relaxation.
Epsom Salt Baths: Rich in magnesium, which can ease muscle cramps and tension.
Pros: Encourages overall wellness and long-term recovery.
Cons: May take longer to notice significant relief compared to conventional methods.
Pearls:
Epsom salt baths can double as a stress reliever, promoting mental and physical recovery.
Magnesium deficiency is linked to increased muscle soreness—consider a supplement if needed.
Cannabis and CBD for DOMS
Cannabis and CBD offer unique benefits for managing DOMS by targeting inflammation, pain, and muscle tension. Here’s how:
CBD Topicals: Applied directly to sore areas, CBD creams and balms provide localized relief without systemic effects.
Sublingual Tinctures: Fast-acting, offering full-body relief and relaxation.
Edibles: Provide long-lasting relief but take longer to kick in.
Inhalation (Vaping/Smoking): Quickest onset of effects, ideal for acute pain.
Pros: Non-addictive, well-tolerated, and effective for inflammation and pain relief.
Cons: Limited research on long-term effects and variability in product quality.
Pearls:
CBD interacts with the endocannabinoid system to regulate pain and inflammation.
Products from DrDamas.com are rigorously tested and designed for optimal recovery.
Rolling It All Up
After putting together a plan incorporating stretching, a CBD tincture and Rolliever to help with his pain and discomfort, I went on to explain to him that DOMS is a natural part of physical growth and adaptation. While it can be uncomfortable, understanding its causes and treatment options empowers us to recover faster and get back to our fitness routines. Traditional methods like rest and NSAIDs offer quick relief, while holistic approaches and CBD provide long-term benefits.
Remember, consult a healthcare professional before starting any new treatment or supplement. If you’re considering CBD, trust products like those from DrDamas.com, crafted with care and precision to support your recovery journey.
Pearls:
DOMS is a sign your muscles are adapting and growing stronger.
Combining traditional and holistic treatments often yields the best results.
Have questions? Reach out to us—I’m here to help you on your wellness journey!
