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Delayed onset muscle soreness (DOMS) is a phenomenon that has been observed for over 120 years, yet its cause is still not entirely known. One of the most common theories is that it is caused by a buildup of lactic acid. Lactic acid is a byproduct of the body's anaerobic metabolism, which occurs when the body taps into its stored sugars (glycogen) without the need for oxygen. While this theory has been largely debunked, it is still widely believed by the general public and even some in the medical and scientific community. So, is delayed onset muscle soreness caused by lactic acid?
| Characteristics | Values |
|---|---|
| Cause of delayed onset muscle soreness | Unaccustomed or strenuous eccentric exercise |
| Type of pain | Dull, aching pain in the affected muscle, often combined with tenderness and stiffness |
| Timing of pain | Begins 24 to 72 hours after exercise, peaks 1-3 days later, and subsides within 7 days |
| Lactic acid's role in delayed onset muscle soreness | Lactic acid is a byproduct of anaerobic metabolism and muscle glycogen breakdown during exercise, but it is not the cause of delayed onset muscle soreness. |
| Lactic acid's role in acute muscle soreness | Lactic acid may contribute to acute muscle soreness during and immediately after intense exercise due to fatigue. |
| Historical beliefs about lactic acid | The buildup of lactic acid was previously blamed for muscle fatigue and delayed onset muscle soreness, but studies in the 1980s refuted this theory. |
| Current understanding of lactic acid | Lactic acid is an important fuel source for muscles, and its accumulation does not inhibit muscle contraction. |
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What You'll Learn
Lactic acid is a byproduct of anaerobic metabolism
Lactic acid, also known as lactate, is a byproduct of anaerobic metabolism. When the body taps into anaerobic metabolism, it uses the body's supply of stored sugars, known as glycogen, without the need for oxygen. This process, known as glycolysis, produces lactic acid as one of its byproducts.
While the pathophysiology of delayed onset muscle soreness (DOMS) is not entirely understood, it is commonly associated with muscle damage and soreness felt after unaccustomed or strenuous exercise. This soreness is typically felt most strongly 24 to 72 hours after the exercise and is characterised by muscle stiffness, swelling, and tenderness.
Historically, the buildup of lactic acid was blamed for muscle fatigue and delayed onset muscle soreness. However, studies in the 1980s largely refuted this theory, demonstrating that lactic acid levels return to normal within about an hour of exercise, which is well before muscle soreness begins.
Instead, DOMS is now understood to be caused by microscopic tears and damage to muscle fibres, resulting in inflammation and pain. This microtrauma is particularly associated with eccentric exercises, which involve muscle lengthening or contractions. While the exact mechanism of DOMS remains a mystery, current research supports the neural microdamage and resultant neuroinflammation theory.
While lactic acid may not be the primary cause of DOMS, it is important to note that it can contribute to acute muscle soreness during and immediately after intense exercise. This soreness is characterised as a burning sensation during a workout due to the buildup of metabolites. However, it usually disappears shortly after stopping the exercise.
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Lactic acid buildup is not linked to delayed muscle soreness
Delayed onset muscle soreness (DOMS) is a phenomenon that has puzzled experts for over 120 years. The soreness and stiffness in muscles are felt most strongly 24 to 72 hours after exercise. The mechanism of delayed onset muscle soreness is not completely understood, but the pain is ultimately thought to be a result of microtrauma—mechanical damage at a very small scale—to the muscles being exercised.
For a long time, the buildup of lactic acid was blamed for muscle fatigue and delayed onset muscle soreness. Lactic acid, a byproduct of burning glycogen, was thought to be a toxic metabolic waste product that caused the perception of pain at a delayed stage. However, studies in the 1980s refuted the role of lactic acid in delayed onset muscle soreness. Research suggests that soreness is a result of a cascade of physiological effects in response to microscopic trauma sustained during intense exercise.
Dr. Corbin Hedt, a physical therapist at Houston Methodist, explains that lactic acid clears out well before muscle soreness begins. He adds that the link between lactic acid buildup during exercise and muscle soreness after exercise has been almost completely disproven. Lactic acid dissipates within an hour of exercise, while muscle soreness typically begins 12 to 24 hours after a workout and peaks 1 to 3 days later.
While lactic acid buildup is not linked to delayed onset muscle soreness, it may contribute to acute muscle soreness experienced during and immediately after intense exercise. Acute muscle soreness is a burning sensation in a muscle during a workout due to a buildup of metabolites. It usually disappears as soon as or shortly after you stop exercising.
To prevent or reduce delayed onset muscle soreness, it is recommended to gradually increase the intensity of a new exercise program, taking advantage of the repeated-bout effect.
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Lactic acid may contribute to acute muscle soreness
While the pathophysiology of delayed onset muscle soreness (DOMS) is not entirely known, the notion that lactic acid is responsible has been debunked. DOMS is muscle pain that begins a day or two after a workout, and is caused by eccentric (lengthening) exercises that create microscopic tears and damage in the muscle fibres. The soreness is felt during and immediately after exercise and is separate from acute muscle soreness.
Acute muscle soreness is a burning sensation in a muscle during a workout due to a buildup of metabolites during intense exercise. It usually disappears as soon as, or shortly after, the exercise stops. This type of soreness is the result of a buildup of lactic acid, which is created as a byproduct of the body's anaerobic metabolism.
Lactic acid, or lactate, is an important fuel source for muscles. It was once believed that the accumulation of lactic acid could be blamed for muscle fatigue and delayed onset muscle soreness. However, studies in the 1980s refuted this theory, showing that lactic acid levels return to normal within an hour of exercise and, therefore, cannot cause the pain that occurs much later.
Despite this, the belief that lactic acid causes muscle soreness persists, even within the medical and scientific community. Some researchers argue that lactate does play a role in DOMS, particularly in the initiation of the primary damage phase within the intrafusal space. Excessive acidosis and lactate could also contribute to the secondary damage phase of DOMS in the extrafusal space.
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Delayed muscle soreness is caused by microscopic muscle tears
Delayed onset muscle soreness (DOMS) is muscle pain that begins a day or two after a workout. It is not felt during or immediately after a workout; rather, the pain tends to peak about one to three days after exercise and then usually eases up. DOMS is characterised by muscle tightness, tenderness and stiffness.
DOMS is caused by eccentric exercises, which cause small-scale damage (microtrauma) to the muscle fibres. Eccentric exercises involve tensed muscles lengthening, such as in the controlled, downward motion when you straighten your forearm after a bicep curl. Experts used to believe that a buildup of lactic acid was to blame for DOMS, but this theory has been debunked. Acute muscle soreness, which occurs during or immediately after exercise, is caused by a buildup of metabolites during intense exercise.
High-intensity exercises can cause tiny, microscopic tears in muscle fibres. The body responds to this damage by increasing inflammation, which may lead to delayed onset of muscle soreness. The inflammation in the muscles is a response to the microtrauma. This microtrauma is a result of a cascade of physiological effects caused by intense exercise.
The pathophysiology of DOMS is not entirely known, and it has been a mystery for over 120 years. Lactic acid was once believed to be responsible for DOMS, but this has been largely refuted by studies in the 1980s. Lactic acid is created as a byproduct when the body makes energy anaerobically. While it does build up in the muscles during exercise, it generally clears out within an hour after exercising. This is well before muscle soreness begins, which tends to start 24 to 72 hours after a workout.
While lactic acid is not responsible for DOMS, it may play a role in the initiation of the primary damage phase of DOMS within the intrafusal space. Neural interpretation may help dispel the controversy surrounding the role of lactate in DOMS.
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Delayed muscle soreness is a symptom of exercise-induced muscle damage
Delayed onset muscle soreness (DOMS) is a symptom of exercise-induced muscle damage. It is characterised by muscle pain, stiffness, swelling, and tenderness that begins in the 24 to 72 hours after strenuous exercise and peaks one to three days later. The soreness is most strongly felt when the muscle is stretched, contracted, or put under pressure, and it usually subsides within seven days.
The mechanism of DOMS is not entirely understood, but it is thought to be caused by eccentric (lengthening) exercises that involve contracting muscles while lengthening them. High-intensity exercises can cause microscopic tears and damage to muscle fibres, leading to inflammation and pain. This inflammation is the body's response to the microtrauma, resulting in a cascade of physiological effects.
Historically, delayed onset muscle soreness was attributed to the buildup of lactic acid, a byproduct of anaerobic metabolism during exercise. However, this theory has been largely refuted by studies in the 1980s and more recent research. Lactic acid levels return to normal within an hour after exercise, while muscle soreness typically begins and peaks much later.
While lactic acid buildup may contribute to acute muscle soreness during and immediately after intense exercise, it is not responsible for the delayed onset of soreness. Acute muscle soreness is characterised by a burning sensation during a workout due to the buildup of metabolites, and it usually disappears shortly after stopping the exercise.
The true cause of DOMS is still a mystery, with various pathophysiological hypotheses proposed, including muscle spasm, inflammation, connective tissue damage, muscle damage, and enzyme efflux. Recent research has also explored the role of neural microdamage and neuroinflammation in DOMS.
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Frequently asked questions
DOMS is muscle pain that begins a day or two after a workout. It involves muscle tightness and tenderness.
No. Although it was previously believed that lactic acid buildup causes DOMS, this theory has been largely rejected. Lactic acid is known to return to normal levels within an hour of exercise, and therefore cannot cause the pain that occurs much later.
DOMS is caused by eccentric exercises that involve muscle lengthening. Eccentric exercises cause small-scale damage (microtrauma) to the muscle fibres.
