December 2006

Study: Use heat, not cold, for exercise-induced muscle aches

A new study says that continuous low-level heat-wrap therapy is better than cold in early phase treatment and prevention of exercise-induced muscle soreness, clinically known as Delayed Onset Muscle Soreness (DOMS), of the low back muscles.

The results of the study were published in the October 2006 issue of the Archives of Physical Medicine and Rehabilitation from the U.S. Spine and Sport Foundation in San Diego.

DOMS is defined as muscle soreness that occurs within 24-48 hours after unusual exertion during physical activity such as exercise, sports, and heavy lifting. Pain and soreness are often caused by microscopic tearing of the muscle fibers.

To date, preventative measures against DOMS have mainly included stretching and low-impact activity (warm up), but the efficacy of these behaviors has not been clinically proven, according to researchers. DOMS is commonly treated with cold packs, low-impact workouts to increase blood flow to the area, and over-the-counter pain medications.

“Simply wearing a portable heat wrap immediately prior to exercise cut pain intensity and disability almost in half as compared to control treatment. Additionally, heat wrap therapy provided 138 percent greater pain relief from DOMS as compared to cold pack treatment,” said John Mayer, D.C., Ph.D., principal investigator for this project.

The study consisted of 67 individuals in good general health who were asked to perform a standardized eccentric resistance exercise protocol known to elicit DOMS of the low back muscles. The participants were randomized to one of four groups.

The study was conducted at U.S. Spine & Sport Foundation, in San Diego. Complete study results are available upon request.

Source: U.S. Spine & Sport Foundation, www.spineandsport.com/foundation

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