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Delayed onset muscle soreness (DOMS) is a common experience for athletes and those engaging in strenuous or unusual physical activity. It is characterised by muscle pain and stiffness, often peaking 24 to 72 hours after exercise and resolving within four days. DOMS is associated with eccentric exercises, which involve muscle lengthening and stretching, causing microtrauma and inflammation in the muscles. While the exact mechanism of DOMS is not fully understood, it is believed to result from microscopic tears in muscle fibres, leading to the release of inflammatory hormones and causing pain and swelling. This delayed soreness is a symptom of the muscle healing and adapting to become stronger, indicating effective training.
| Characteristics | Values |
|---|---|
| Common Causes | Unfamiliar or unaccustomed intense exercise, including weightlifting, high-intensity training, and other activities a person is unaccustomed to, such as carrying heavy boxes or decorating. |
| Type of Pain | Muscle tenderness, stiffness, soreness, or "muscle fever." |
| Severity | Symptoms range from mild to severe debilitating pain. |
| Onset | Pain typically begins 1-2 days after exercise and peaks within 24-72 hours. |
| Duration | Soreness usually lasts a few days but can persist for up to a couple of weeks. |
| Treatment | Static stretching before or after exercise does not prevent soreness. Active recovery, light exercise, stretching, hot or cold therapy, massages, heat packs, pain relievers, and other techniques can help manage symptoms and promote recovery. |
| Prevention | Gradually increasing the intensity of a new exercise program can reduce soreness. |
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What You'll Learn
Intense exercise
Delayed onset muscle soreness (DOMS) is a common experience for athletes and novices alike. It is characterised by muscle pain and stiffness, or "muscle fever", which occurs after strenuous or unusual physical activity. DOMS typically peaks within 24 to 48 hours post-exercise and resolves within 4 days. However, it can last longer, ranging from a few days to a couple of weeks.
DOMS is thought to be caused by eccentric exercises, which involve muscle lengthening and stretching. Examples include bicep curls, where you stretch your arm after contracting the bicep muscle. Eccentric exercises result in greater disruption to the structural elements of the muscle and connective tissue than concentric exercises. This is because eccentric contractions generate force over a smaller cross-sectional area of the muscle, leading to increased tension per unit area and, consequently, greater tissue injury.
- Weightlifting
- High-intensity training
- Hiking
- Running
- Swimming
- Boot camp-style workouts
The pain and soreness associated with DOMS can make everyday activities challenging. For example, walking, running, or even sitting comfortably may become difficult due to reduced muscle strength and range of motion in the affected areas.
To alleviate DOMS symptoms, active recovery is recommended. This involves light exercises that engage the sore muscles, such as gentle yoga, slow swimming, or light walking. Additionally, foam rolling, stretching, and massage can provide relief.
It is important to note that static stretching or warming up the muscles before or after exercise does not prevent DOMS. Instead, gradually increasing the intensity of a new exercise programme can help reduce muscle soreness. This strategy is known as the repeated-bout effect.
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Unfamiliar activities
Delayed onset muscle soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It is a sore, aching, painful feeling in the muscles after unfamiliar or unaccustomed intense exercise. Anyone can experience DOMS, regardless of their fitness level. Any physical activity that stresses the muscles can cause DOMS, including weightlifting or high-intensity training. However, DOMS may also follow any activity a person is unaccustomed to. For instance, carrying heavy boxes or groceries up the stairs could cause DOMS in the legs or back. Home decorating could cause DOMS in the arms, neck, and shoulders.
DOMS is ultimately thought to be caused by microtrauma—mechanical damage at a very small scale—to the muscles being exercised. The pain is typically felt only when the muscle is stretched, contracted, or put under pressure, not when it is at rest. This soreness has been attributed to the increased tension force and muscle lengthening from eccentric exercise. This may cause the actin and myosin cross-bridges to separate prior to relaxation, ultimately causing greater tension on the remaining active motor units. This increases the risk of broadening, smearing, and damage to the sarcomere. When microtrauma occurs to these structures, nociceptors (pain receptors) within the muscle's connective tissues are stimulated and cause a sensation of pain.
DOMS is considered a type 1 muscle strain injury, with a pain-free period of 12 to 24 hours and peak soreness between 24 to 72 hours. The soreness usually disappears within about 72 hours after appearing. However, it can last anywhere from a few days to a couple of weeks. It should slowly improve over that time.
DOMS can be reduced or prevented by gradually increasing the intensity of a new exercise program, thereby taking advantage of the repeated-bout effect. Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions, but eccentric contractions in some muscles are normally unavoidable during exercise, especially when muscles are fatigued. Limiting the length of eccentric muscle extensions during exercise may afford some protection against soreness, but this may also not be practical depending on the mode of exercise.
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Microtrauma and inflammation
Delayed onset muscle soreness (DOMS) is a common experience for athletes, whether elite or novice. It is characterised by muscle tenderness and soreness, typically felt most strongly 24 to 72 hours after exercise. The soreness is thought to be caused by eccentric exercises, which involve muscle lengthening and cause small-scale damage (microtrauma) to the muscle fibres. Eccentric contractions result in greater disruption to the structural elements of the muscle and connective tissue than concentric exercises, which is why DOMS is typically more intense with eccentric activities.
The mechanism of DOMS is not entirely understood, but it is believed to be a result of microtrauma, or mechanical damage at a microscopic level, to the muscles being exercised. This microtrauma is followed by an inflammatory response, which is part of the body's natural healing process. This inflammation, along with shifts in fluid and electrolytes, can lead to muscle spasms and increased pain. The nociceptors, or pain receptors, within the muscle's connective tissues are stimulated, causing the sensation of pain.
The "muscle damage" theory of DOMS, first proposed by Theodore Hough in 1902, suggests that soreness is caused by microscopic lesions at the Z-line of the muscle sarcomere. The increased tension force and muscle lengthening from eccentric exercises can cause the actin and myosin cross-bridges to separate prematurely, leading to greater tension on the remaining active motor units. This, in turn, increases the risk of broadening, smearing, and damage to the sarcomere.
While the exact mechanisms of DOMS remain uncertain, it is clear that eccentric exercises play a significant role in triggering this condition. The intensity and duration of exercise are also important factors, with DOMS being more prevalent at the beginning of the sporting season when athletes return to training after a period of reduced activity. Additionally, certain types of activities can induce DOMS, regardless of the athletes' fitness levels or time of year.
To prevent and manage DOMS, it is crucial to implement recovery strategies and allow for adequate rest and recovery between workouts. Athletes who train daily should reduce the intensity and duration of exercises following DOMS-inducing workouts, focusing on less affected body parts to give the most affected muscle groups time to heal.
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Eccentric exercises
Delayed Onset Muscle Soreness (DOMS) is a common experience for athletes, whether elite or novice. It is characterised by a sore, aching, and painful feeling in the muscles one to two days after unfamiliar, unaccustomed, or intense exercise. DOMS is a type 1 muscle strain injury, with a pain-free period of 12 to 24 hours and peak soreness between 24 to 72 hours. It is thought to be caused by temporary muscle damage and inflammation, which is more intense with eccentric exercises than concentric exercises.
DOMS can be managed and prevented by implementing recovery strategies after exercises that cause it. This is important for restoring muscular strength and performance levels. Massage, for instance, has been shown to alleviate delayed onset muscle soreness after strenuous exercise.
Athletes who experience DOMS should reduce the intensity and duration of their exercises for 1-2 days following the intense, DOMS-inducing exercise. They should also consider introducing eccentric exercises progressively over a period of 1-2 weeks at the beginning of, or during, the sporting season to reduce the level of physical impairment and training disruption.
While DOMS is a common and generally manageable condition, it is important to seek medical attention if the pain interferes with your daily activities or if you experience severe muscle pain, spasms, or numbness. These could be signs of more serious conditions such as compartment syndrome or rhabdomyolysis, which require emergency medical attention.
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Recovery strategies
Delayed Onset Muscle Soreness (DOMS) is a familiar experience for athletes, both elite and novice. It is a sore, aching, and painful feeling in the muscles after unfamiliar or unaccustomed intense exercise. The pain usually starts 12 to 24 hours after a workout and peaks about one to three days after the workout.
DOMS is caused by microscopic tears and inflammation in the muscles, which is triggered by eccentric exercises. Eccentric exercises cause you to tense a muscle while simultaneously lengthening it. For example, the controlled, downward motion as you straighten your forearm after a bicep curl is an eccentric movement.
- Rest: Allow your body to rest and give your muscles time to repair. Avoid high-intensity cardio or power-lifting sessions when sore, as this may worsen and delay your recovery.
- Gentle Movement: While rest is important, it is also beneficial to keep your muscles moving with gentle exercises. Try low- to moderate-intensity activities such as walking, cycling, or swimming. Yoga can also help improve muscle recovery and reduce soreness.
- Stretching: Stretching can aid in your recovery and help ease the pain and stiffness associated with DOMS.
- Heat and Cold Therapy: Applying heat or cold to the affected areas can help reduce pain and improve recovery.
- Massage: Massage has been shown to alleviate muscle soreness after strenuous exercise.
- Compression Garments: Wearing compression garments during or after exercise may help reduce muscle soreness and improve recovery.
- Magnesium Supplementation: Research suggests that magnesium supplementation can significantly reduce muscle soreness and improve perceived recovery.
- Modify Exercise Routine: If you experience DOMS, consider reducing the intensity and duration of your workouts for a few days to allow your body to recover. Focus on exercises targeting less affected body parts and introduce new activities progressively to reduce the level of physical impairment.
It is important to listen to your body and seek medical advice if the pain from DOMS is severe or interferes with your daily activities. DOMS is a normal part of a new exercise program, and it indicates that your muscles are healing and becoming stronger.
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Frequently asked questions
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after strenuous or unusual physical activity. It is believed to be caused by microtears and inflammation in the muscle tissue.
Any physical activity that stresses the muscles can cause DOMS, including weightlifting, high-intensity training, and even carrying heavy boxes or groceries up the stairs. Delayed onset muscle soreness is most associated with eccentric exercises, where a load is put on a muscle while lengthening it.
To prevent DOMS, it is recommended to gradually increase the intensity of a new exercise program. Soreness can be avoided by limiting exercise to concentric and isometric contractions, but eccentric contractions are usually unavoidable during exercise, especially when muscles are fatigued.
Delayed onset muscle soreness typically goes away on its own within a few days to a couple of weeks. To ease the pain, you can try active recovery, stretching, hot or cold therapy, massages, heat packs, and pain relievers.
