Delayed Onset Muscle Soreness (DOMS) refers to the muscle pain and stiffness that arises after engaging in unaccustomed or intense exercise. It is a normal, temporary response as the body adapts to new challenges.
What is Delayed Onset Muscle Soreness?
DOMS is characterized by a dull, aching pain in the affected muscles, often accompanied by stiffness. Individuals commonly report a reduced range of motion and a temporary loss of muscle strength in the sore areas. Muscles may also feel tender and exhibit some swelling.
Symptoms of DOMS begin 12 to 24 hours after a workout. The pain intensifies, reaching its peak severity around 24 to 72 hours post-exercise. Following this peak, the soreness gradually subsides, disappearing within three to seven days. This response indicates that muscles are adapting and becoming stronger.
The Biological Basis of DOMS
DOMS involves microscopic damage, or micro-tears, within muscle fibers and surrounding connective tissues. This damage is prevalent following eccentric contractions, which occur when a muscle lengthens under tension. Examples include the controlled lowering phase of a bicep curl or the impact absorption by quadriceps when running downhill.
Following these micro-tears, the body initiates an inflammatory response to repair damaged tissues. This process involves the movement of immune cells and fluids to the affected area, leading to muscle swelling and the activation of local pain receptors. The combination of tissue damage, swelling, and nerve stimulation contributes to the pain and discomfort of DOMS.
Preventing and Relieving Soreness
Gradual progression in exercise intensity and volume is effective for preventing DOMS. Slowly increasing the demands on your muscles allows them to adapt without excessive micro-trauma. Incorporating a proper warm-up routine before exercise, such as light cardio and dynamic stretches, prepares muscles for activity by increasing blood flow and muscle temperature.
After your workout, a cool-down period with gentle stretching reduces muscle stiffness and promotes relaxation. When soreness occurs, active recovery, such as low-intensity activities like walking, cycling, or swimming, alleviates discomfort by increasing blood flow to the muscles. Adequate rest and sufficient sleep also support the body’s natural repair processes.
Proper hydration and nutrition, including sufficient protein intake, are important for muscle recovery and repair. Gentle massage, either self-massage or from a professional, reduces muscle tenderness and stiffness. Applying heat, such as a warm bath, or cold, like an ice pack, also provides relief from discomfort.
Distinguishing Soreness from Injury
Normal DOMS presents as a generalized muscle ache, often felt symmetrically on both sides of the body if the exercise was bilateral. The pain has a gradual onset, appearing hours after exercise, and improves with light movement. This soreness is dull and aching, rather than sharp.
In contrast, a muscle injury manifests as a sharp, sudden pain that occurs during or immediately after the activity. The pain is localized to a specific spot and may be accompanied by noticeable swelling, bruising, or an inability to bear weight on the affected limb. If the pain worsens with movement, persists beyond a few days, or if you experience severe swelling, dark urine, or extreme weakness, seek medical advice.