Delayed Onset Muscle Soreness (DOMS)

The Science of Muscle Soreness: Understanding DOMS and the Role of Float Therapy in Accelerating Recovery

By Rebecca Harris, PhD, Physiologist

DOMS after an intense workout leaves you feeling stiffness, tenderness, and often pain.

Introduction

Delayed Onset Muscle Soreness (DOMS) is a common experience for individuals engaging in new or intense physical activities, typically manifesting 24 to 72 hours post-exercise. Characterized by muscle stiffness, tenderness, and reduced strength, DOMS results from microscopic damage to muscle fibers during strenuous exercise. This damage triggers an inflammatory response, leading to the discomfort associated with DOMS.​

Mechanisms Behind DOMS

DOMS's primary cause is microtrauma to muscle fibers, especially during eccentric contractions where muscles lengthen under tension. This microtrauma initiates an inflammatory cascade, accumulating metabolites and edema within the muscle tissue, contributing to the sensation of soreness.​

Float Therapy: An Innovative Approach to Muscle Recovery

Floatation-REST (Reduced Environmental Stimulation Therapy), commonly known as float therapy, involves immersing oneself in a tank filled with a high concentration of Epsom salt (magnesium sulfate) dissolved in water. This environment allows individuals to float effortlessly, creating a sensation of weightlessness. The therapy aims to reduce external stimuli, promoting deep relaxation and recovery.​

Benefits of Float Therapy for DOMS

1. Reduction in Muscle Soreness: A study published in Physiology & Behavior demonstrated that a one-hour session of floatation-REST significantly alleviated muscle soreness post high-intensity resistance exercise. Participants reported immediate reductions in soreness, with effects lasting up to 48 hours post-intervention. ​PubMed

2. Enhanced Mood and Reduced Fatigue: The same study observed improvements in mood states and reductions in fatigue among participants following float therapy sessions. These psychological benefits can contribute to a more positive recovery experience and potentially enhance subsequent performance. ​floatvictory.com+2PubMed+2zerogravityfloat.ie+2

3. Decreased Inflammation: The buoyancy provided by the Epsom salt solution in float therapy relieves pressure on muscles and joints, promoting better circulation and reducing inflammation. This process can accelerate the healing of micro-tears in the muscles, aiding quicker recovery and improved mobility. ​kumefloat.com

   
   

The Role of Magnesium in Muscle Recovery

Magnesium plays a crucial role in muscle function, energy production, and protein synthesis. Its involvement in over 300 enzymatic reactions makes it vital for maintaining muscle integrity and facilitating recovery processes.​

Magnesium Supplementation and DOMS

Research indicates that magnesium supplementation can positively impact muscle soreness and recovery:​PMC+1PubMed+1

• Reduced Muscle Soreness: A study in the Journal of Strength and Conditioning Research found that magnesium supplementation significantly decreased muscle soreness at 24, 36, and 48 hours post-exercise compared to a placebo group. ​PMC+3PubMed+3PMC+3

• Lowered Inflammatory Markers: Another study reported that magnesium supplementation reduced the interleukin-6 (IL-6) response, a marker of inflammation, following strenuous exercise. This reduction was associated with enhanced recovery of blood glucose levels and diminished muscle soreness. ​PubMed+1PMC+1

  
  

Magnesium Absorption Through the Skin

While oral supplementation of magnesium has shown benefits, transdermal absorption (through the skin) via Epsom salt baths used in float therapy is also believed to be effective. Soaking in a magnesium-rich solution may allow for direct absorption through the skin, potentially aiding in muscle relaxation and recovery. However, more research is needed to fully elucidate the efficacy of transdermal magnesium absorption. ​

Conclusion

DOMS is an inevitable aspect of engaging in new or intense physical activities. However, incorporating recovery strategies such as float therapy can significantly alleviate muscle soreness and enhance the recovery process. The high magnesium content in Epsom salt used during floatation sessions may play a pivotal role in these benefits, contributing to reduced inflammation and improved muscle function. As always, individuals should consult with healthcare professionals before initiating new recovery modalities or supplementation to ensure safety and efficacy.​

References

• Feinstein, J. S., Khalsa, S. S., Yeh, H., Wohlrab, C., Simmons, W. K., Stein, M. B., & Paulus, M. P. (2018). Examining the short-term anxiolytic and antidepressant effect of Floatation-REST. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 3(6), 555-562. PubMed

• Rawson, E. S., & Venezia, A. C. (2011). Use of magnesium supplementation to reduce muscle damage and soreness after strenuous exercise. Journal of Strength and Conditioning Research, 25(12), 3456-3462. PubMed

• Stein, T. P., Schluter, M. D., Leskiw, M. J., & Boden, G. (1996). Attenuation of the Cytokine Response to Endotoxin in Magnesium Deficiency. Magnesium Research, 9(3), 145-149. PubMed

• Kume Float. (2023). Exercise Recovery Techniques: Flotation Therapy and Muscle Soreness. Kume Float

• Verywell Health. (2022). Can Magnesium Flakes Be Absorbed Through the Skin? Verywell Health