Delayed Onset Muscle Soreness (DOMS)

Whether you’re new to exercise or a seasoned athlete pushing your limits, you’ve likely experienced that deep, aching sensation a day or two after an intense workout. This phenomenon, known as Delayed Onset Muscle Soreness (DOMS), is common among fitness enthusiasts and is often seen as a sign that you’ve pushed your muscles beyond their usual workload. But what exactly is DOMS, and how should you manage it?

MSKSPORT

11/2/20243 min read

What is Delayed Onset Muscle Soreness (DOMS)?

DOMS refers to the muscle pain or stiffness that typically occurs 12 to 24 hours after exercise, with the soreness peaking between 24 to 72 hours post-exercise. Unlike the immediate burn you may feel during an intense workout, DOMS is a delayed response to microtrauma in the muscle fibers caused by physical activity, particularly when engaging in new or strenuous movements.

What Causes DOMS?

DOMS is primarily caused by microscopic damage to muscle fibers during exercise. It is especially common after activities that involve:

Eccentric muscle contractions: These are movements where the muscle lengthens while contracting, such as lowering weights, downhill running, or the downward phase of a squat or push-up.
High-intensity or unfamiliar exercises: Trying a new type of workout or increasing the intensity of your routine can lead to muscle soreness.
Overloading your muscles: If you increase the weight, resistance, or duration of your exercise routine suddenly, your muscles might respond with delayed soreness.

When the muscle fibers experience tiny tears, the body initiates a repair process, which causes inflammation and activates pain receptors. This healing process is why DOMS occurs after the workout is over.

Symptoms of DOMS

Muscle stiffness: The affected muscles feel tight and difficult to move, especially after periods of rest.
Pain or tenderness: A dull, aching pain in the muscles can make daily activities challenging.
Swelling: In some cases, slight swelling may occur around the sore muscles.
Reduced range of motion: Your muscles may feel weaker and less flexible for a short time after intense exercise.
Soreness upon touch: Light pressure or movement can increase the discomfort.

Is DOMS a Bad Thing?

DOMS isn’t necessarily a sign of injury. In fact, it’s a normal part of the muscle adaptation process. As your muscles repair, they grow stronger and more resilient, allowing you to perform the same exercise with less discomfort in the future. However, if the soreness lasts for more than a week or significantly impairs your movement, it could indicate overtraining or a more serious injury.

How to Prevent and Manage DOMS

While it’s not always possible to completely avoid DOMS, there are steps you can take to reduce its severity and manage the soreness:

Gradual progression: Increase the intensity, weight, or duration of your workouts gradually, especially when trying new exercises.
Warm-up and cool down: Properly warming up before and cooling down after your workout can help prepare your muscles for the strain and promote recovery.
Stay hydrated: Drinking water before, during, and after exercise can support muscle recovery and reduce the severity of DOMS.
Active recovery: Light physical activities, such as walking, swimming, or yoga, can increase blood flow to sore muscles and promote healing.
Massage and foam rolling: Self-massage or foam rolling can help relieve tension in sore muscles and break up tightness.
Rest and recovery: Give your body time to heal by alternating intense workout days with lighter exercise or rest.

Should You Train Through DOMS?

While light activity can help alleviate muscle soreness, it’s important to listen to your body. Training through mild DOMS is generally safe, but pushing through severe soreness can lead to overtraining or injury. If the pain is significant or affects your ability to perform exercises with proper form, it's best to rest and focus on recovery.

Conclusion

DOMS is a normal, albeit sometimes uncomfortable, part of the exercise process. By understanding its causes and taking preventive measures, you can manage the soreness and continue progressing toward your fitness goals. Remember, consistency and gradual improvement are key to building strength and avoiding unnecessary strain on your muscles. So, while DOMS might slow you down for a few days, it's also a sign that your body is adapting and growing stronger.

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