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Delayed Onset Muscle Soreness, or DOMS, is a common phenomenon experienced by athletes and those engaging in physical activity. It refers to the muscle soreness and stiffness that develop 12 to 48 hours after strenuous or unaccustomed exercise, peaking between 24 and 72 hours, and then gradually subsiding. While the exact mechanism of DOMS is not fully understood, it is associated with microscopic tears and damage to muscle fibres, causing inflammation and stimulation of pain receptors. This microtrauma is thought to be caused by eccentric exercises, which involve muscle lengthening, and can occur with any high-intensity physical activity. Treatment options for DOMS include gentle exercise, stretching, foam rolling, massages, and cold water baths, with time being the primary healer.
| Characteristics | Values |
|---|---|
| Definition | Delayed Onset Muscle Soreness |
| Common name | DOMS |
| Cause | Eccentric (lengthening) exercise |
| Symptoms | Muscle pain, tenderness, stiffness, decreased muscle strength, reduced range of motion, muscle swelling |
| Pain onset | 12-48 hours after exercise |
| Pain peak | 24-72 hours after exercise |
| Pain duration | Up to 7 days after exercise |
| Treatment | Time, gentle movement, stretching, exercise, massage, cold baths, topical analgesics, NSAIDs, anti-inflammatory creams |
| Prevention | Gradually increase exercise intensity |
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What You'll Learn
DOMS is caused by eccentric exercise
Delayed Onset Muscle Soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It is characterised by pain and stiffness in the muscles after strenuous or unaccustomed exercise. The soreness is typically felt 12 to 72 hours after exercising and usually peaks within one to three days.
Eccentric exercises cause small-scale damage, or microtrauma, to the muscle fibres. This damage stimulates nociceptors (pain receptors) within the muscle's connective tissues, resulting in the sensation of pain. The pain is typically felt when the muscle is stretched, contracted, or put under pressure, rather than when it is at rest.
While any exercise can cause DOMS, especially when starting a new routine or increasing intensity, exercises that require eccentric muscle contraction are particularly likely to result in DOMS. Examples of eccentric muscle contraction include the controlled lowering of the arm in weight training exercises such as bicep curls and downhill running, where the quadriceps lengthen and brace against gravity.
It is important to note that soreness does not always indicate the extent of muscle damage. While it can motivate individuals to continue their workout routine, excessive or persistent soreness can hinder muscle recovery and negatively impact athletic performance. Therefore, it is crucial to manage soreness effectively and not exceed one's physical limits.
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DOMS is characterised by microtrauma
Delayed Onset Muscle Soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It is characterised by muscle pain and stiffness that typically arises 24 to 72 hours post-exercise. DOMS is caused by eccentric lengthening exercise, which causes small-scale damage (microtrauma) to the muscle fibres.
The exact cause of DOMS is not fully understood, but it is often described as the consequence of microtrauma and/or metabolic stress. Microtrauma is another way of saying mechanical stress, while metabolic stress is a more sophisticated way of looking at muscle cells, which produce molecules and by-products from all activities, with more intense work resulting in more by-products. While these theories are widespread, research does not support them. Even after decades of trying to identify the various chemicals produced by cells during exercise, research has not established a link between DOMS and any specific biological markers.
The soreness from DOMS is ultimately thought to be a result of microtrauma, or mechanical damage at a very small scale, to the muscles being exercised. DOMS was first described in 1902 by Theodore Hough, who concluded that this kind of soreness is "fundamentally the result of ruptures within the muscle". According to this "muscle damage" theory of DOMS, these ruptures are microscopic lesions at the Z-line of the muscle sarcomere. The soreness has been attributed to the increased tension force and muscle lengthening from eccentric exercise.
When microtrauma occurs, nociceptors (pain receptors) within the muscle's connective tissues are stimulated and cause a sensation of pain. Another explanation for the pain associated with DOMS is the "enzyme efflux" theory. Following microtrauma, calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles. This accumulation of calcium may activate proteases and phospholipases, which in turn break down and degenerate muscle protein. This causes inflammation and pain due to the accumulation of histamines, prostaglandins, and potassium.
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DOMS is treated with gentle exercise
Delayed Onset Muscle Soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. It is caused by eccentric (lengthening) exercises, which cause small-scale damage (microtrauma) to the muscle fibres. This microtrauma stimulates the nociceptors (pain receptors) within the muscle's connective tissues, leading to a sensation of pain.
DOMS is characterised by a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt when the muscle is stretched, contracted, or put under pressure, and not when it is at rest. While the mechanism of DOMS is not fully understood, it is believed to be associated with muscle damage and the resulting inflammation.
Exercise is an effective way to alleviate pain during DOMS. Gentle exercises like yoga, walking, cycling, or swimming can help ease the body back into physical activity without causing further strain. Light stretches are particularly beneficial for recovery, as they relieve muscle aches and improve blood flow. It is important to note that while gentle movement can reduce soreness, it will not speed up the recovery process.
In addition to gentle exercise, there are other ways to manage DOMS. Massage therapy, for instance, has been shown to reduce soreness. A 2017 review found that people who received a massage 48 hours after an intense workout reported significantly less soreness than those who did not. Using a foam roller right after a workout may also help prevent severe cases of DOMS. Additionally, menthol-based topical analgesics and products containing arnica can be applied to the sore areas to relieve pain.
While it may be tempting to rest completely when experiencing DOMS, doing so may worsen the pain and stiffness. However, it is crucial to listen to your body, and in severe cases, taking a day or two of complete rest may be necessary to allow the muscles to repair themselves.
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DOMS is treated with massages
Delayed Onset Muscle Soreness (DOMS) is a familiar experience for both elite and novice athletes. It is the pain and stiffness felt in muscles after strenuous or unaccustomed exercise. The soreness is felt most strongly 24 to 72 hours after the exercise and is caused by eccentric (lengthening) exercise, which results in small-scale damage (microtrauma) to the muscle fibres.
Massage therapy is believed to increase skin and muscle temperature, blood and lymphatic flow, and parasympathetic activity. This results in the relief of muscle tension and stiffness, a reduction of muscle soreness, and an increased joint range of motion. Massage therapy might be a promising intervention for reducing DOMS if it enhances local blood and lymph flow. A 30-minute massage, applied 2 hours after eccentric exercise of the elbow flexors and extensors, reduces DOMS.
To massage your muscles, apply some oil or lotion to the area and knead, squeeze, and gently shake your muscles. Using a foam roller right after a workout may also help prevent a bad case of DOMS.
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DOMS is treated with cold baths
Delayed Onset Muscle Soreness (DOMS) is a type of muscle pain that can affect anyone who engages in strenuous exercise. It is characterised by stiffness, swelling, and soreness that typically occurs a day or two after exercising. While the mechanism of DOMS is not fully understood, it is believed to be caused by microscopic tears in muscle fibres due to eccentric (lengthening) exercises, resulting in small-scale damage or microtrauma to the muscles.
One popular treatment for DOMS is cold water immersion therapy, often referred to as cryotherapy. This involves immersing oneself in a cold water bath or ice bath after exercising. The water temperature is typically between 10°C and 15°C (50°F and 59°F), and individuals remain in the water for 10 to 24 minutes, or until they feel a slight numbness. This treatment is commonly used by athletes to reduce muscle inflammation and its associated effects, such as soreness.
The effectiveness of cold baths in treating DOMS has been the subject of several studies. While some evidence suggests that cold water immersion can reduce muscle soreness compared to resting or doing nothing, the overall clinical evidence is still inconclusive. Chris Bleakley, one of the researchers, advises some caution around the results, as the placebo effect may have influenced the reported benefits. Additionally, there are safety concerns associated with cold water immersion, and it is recommended to consult a medical professional before trying this treatment.
While cold baths may provide some relief from DOMS, other treatments and self-care practices can also help. These include gentle movement, stretching, yoga, walking, cycling, swimming, massages, menthol-based topical analgesics, and warm baths. It is important to note that while exercise can alleviate pain during DOMS, the analgesic effect is temporary, and time is the only true treatment for full recovery.
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Frequently asked questions
DOMS stands for Delayed Onset Muscle Soreness. It is the pain and stiffness felt in muscles after unaccustomed or strenuous exercise.
DOMS is caused by microscopic tears in the muscle fibres. This is known as microtrauma, which is mechanical damage on a very small scale.
The soreness from DOMS usually increases in intensity in the first 24 hours after exercise. It peaks from 24 to 72 hours, then subsides and disappears up to seven days after exercise.
Time is the only treatment for DOMS, but there are steps you can take to ease the pain and stiffness while your muscles repair themselves. Gentle exercise, stretching, and massage can help to reduce soreness.
To prevent DOMS, it is recommended to gradually increase the intensity of your workouts over time, rather than making sudden changes.
