THE EFFECT OF PHYSICAL EXERCISE ON RECOVERY TIME FROM DELAYED ONSET MUSCLE SORENESS: A RANDOMIZED CONTROLLED TRIAL
DOI:
https://doi.org/10.24193/subbeag.70.sp.iss.2.47Keywords:
delayed onset muscle soreness (DOMS), active recovery, light exercise, randomized controlled trial, muscle recoveryAbstract
Background: Delayed onset muscle soreness (DOMS) is a common response to unaccustomed or strenuous activity, characterized by pain, stiffness, and reduced mobility for several days. Light exercise is often recommended as an active recovery strategy; however, evidence for its efficacy remains inconclusive. This study examined whether a structured program of light exercise accelerates recovery from DOMS compared with inactivity. Methods: In a parallel-group randomized controlled experiment, 28 healthy adults (18–30 years) underwent DOMS induction via a standardized squat protocol (four sets to local fatigue, then 30 additional repetitions; 90-s rests). Participants were randomized to an Exercise group (daily light exercises targeting major lower-limb muscle groups) or Control (no exercise). Functional recovery was assessed with seated hip flexion (knees extended). All sessions were video-recorded and analyzed in Kinovea with calibration to foot length (neutral position). Raw fingertip-to-toe distances were converted to coded mobility units (1 unit = 10° hip flexion; negative = regression, positive = improvement). Assessments were conducted each morning for five consecutive days; post-recovery missing values were coded as 0 (baseline). The primary outcome was days to recovery (absence of soreness with baseline mobility). The secondary outcome was the daily coded mobility trajectory. Analyses used independent-samples t-tests (primary) and mixed ANOVA (Day × Group) for secondary outcomes (α = .05; Greenhouse–Geisser corrections where appropriate). Results: Daily mobility improved over time in both groups. The mixed ANOVA showed a non-significant trend for Day (F[5,130] = 2.06, p = .074; Greenhouse–Geisser p = .124) and no Day × Group interaction (F[5,130] = 0.48, p = .789); the between-subjects Group effect was non-significant (p = .710). Independent t-tests at each day found no between-group differences (all p > .05). The between-group comparison of days to recovery showed no significant difference. Conclusion: A structured program of light exercise did not significantly accelerate recovery from DOMS compared with rest. Although mobility improved steadily across days, exercise conferred no measurable advantage. Larger trials with standardized interventions and multimodal outcomes are warranted.
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