By Daniela Durante, BSc(Kin), CSCS, CK, PFLC, CPT

Delayed onset muscle soreness (commonly referred to as DOMS) is the sensation of discomfort, ranging from slight muscle stiffness to debilitating pain, experienced after unaccustomed physical activity such as resistance training or other forms of exercise. DOMS often peaks between 24-48 hours post-exercise and may remain for 5-7 days. This muscle pain is considered to be proportional to the amount of physiological and biochemical damage to bodily tissues, as well as to the psychological reaction to that damage.

Yoga differs from traditional physical activity in many ways. Yoga consists of unique, unconventional body positions which are held for significant durations and emphasizes taking each joint through a full range of motion whereas many other physical activity modes emphasize only specific joint motions and less than full range of motion. Yoga can also act as a massage on internal organs, whereby pressing and massaging stimulates circulation. And finally, yoga emphasizes breathing and meditative techniques which can be used to reduce pain.

It has been hypothesized that yoga practice provides a local relaxation of a painful area through the gradual stretching of skeletal muscles, a voluntary change in respiration, and an increase in self-awareness through meditative techniques. Yoga training has been shown to decrease low back, shoulder, neck, head, and facial pain, as well as to reduce the pain associated with osteoarthritis of the hands and carpal tunnel syndrome.

A recent study published in the Journal of Strength and Conditioning Research (see reference below) investigated the effects of yoga on DOMS. Twelve yoga-trained individuals were compared to twelve non yoga-trained people for DOMS intensity after one bout of exercise at baseline, 24, 48, 72, 96, and 120 hours post-exercise.

It was found that the yoga subjects demonstrated lower peak muscle soreness than did the control group. The yoga practitioners had less peak muscle soreness at 24 and 48 hours in response to a novel, unaccustomed strenuous exercise compared with their non-yoga counterparts. In addition, it also appears that increasing the number of yoga sessions per week may further attenuate the soreness response.

Because the practice of yoga emphasizes the execution of physical postures, breathing techniques, and meditation, it is unknown which of these components may be the most responsible for the reduction in pain.

Adding yoga to any training program might be a way to diminish any unwanted effects of DOMS, while providing additional health and relaxation benefits.

~ Boyle CA et al. The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity. Journal of Strength and Conditioning Research 2004; 18(4): 723-729. ~

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