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Muscle soreness is a common occurrence, especially after physical activity or exercise. This phenomenon is known as delayed onset muscle soreness (DOMS) and is characterised by a sore, aching, and painful feeling in the muscles after intense or unfamiliar exercise. DOMS typically sets in 1 to 2 days after exercise and can last for several days, depending on its severity. It is caused by microscopic tears and damage to muscle fibres, leading to increased inflammation. While DOMS is usually manageable with rest and recovery strategies, severe cases may require medical attention.
| Characteristics | Values |
|---|---|
| Type | Delayed Onset Muscle Soreness (DOMS) or 'muscle fever' |
| Cause | Temporary muscle damage and inflammation caused by microscopic tears in muscle fibres |
| Trigger | Eccentric exercises that cause muscle tension and lengthening simultaneously |
| Examples of eccentric exercises | Controlled downward motion when straightening the forearm after a bicep curl, running downhill |
| Treatment | Sports massage, self-massage with oil or lotion, topical analgesics, cryotherapy |
| Recovery strategies | Gentle movement, yoga, low- to moderate-intensity walking, cycling, swimming |
| Medical attention | Consult a healthcare provider if soreness persists for more than a few days or worsens despite rest |
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What You'll Learn
Muscle soreness after exercise is normal
DOMS can affect people of all fitness levels, particularly after trying a new activity or pushing yourself harder than usual. It is important to note that the severity of the soreness is not related to the extent of the exercise-induced muscle damage. The pain-free period for DOMS is typically 12 to 24 hours, with peak soreness occurring between 24 to 72 hours. Unless the soreness is severe, resting completely may worsen the pain and stiffness. Gentle movement throughout the day, such as yoga, walking, cycling, or swimming, can help lessen the soreness.
There are various treatments and self-care steps that may help reduce the discomfort of DOMS. Sports massage can improve flexibility and reduce pain. Self-massage with oil or lotion applied to the area can also be beneficial. Topical analgesics, such as menthol-based products or those containing arnica, can be applied to the sore area to ease pain. Additionally, cryotherapy or cold therapy may help reduce pain associated with DOMS.
While muscle soreness after exercise is common, it is important to be mindful of persistent or worsening soreness. If soreness persists for more than a few days or worsens despite rest, it could indicate a more serious issue requiring professional care. In such cases, it is advisable to consult a healthcare provider for further guidance and treatment.
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Eccentric exercises often cause muscle soreness
Muscle soreness is a common occurrence after exercise, especially after trying something new. Delayed onset muscle soreness (DOMS) is a type of muscle soreness that sets in several hours after exercise and peaks at about 48 hours. It is characterised by a sore, aching, and painful feeling in the muscles after unfamiliar or unaccustomed intense exercise.
Eccentric exercises are a common trigger of DOMS. These exercises involve movements that lengthen the muscles, such as lowering into a squat or a press-up. During these movements, the contracting muscle is forcibly lengthened, causing muscle fibres to split and resulting in muscle damage and inflammation. This damage leads to an inflammatory response in the body, which contributes to the sensation of soreness.
The mechanism behind the soreness from eccentric exercises involves the breakdown of tissue products, which sensitise nociceptors, making the muscle tender to palpation, stretch, and contraction. This delayed soreness has also been attributed to large-fibre mechanoreceptors, which can access the pain pathway at the spinal cord level.
The soreness from eccentric exercises can be managed through various strategies. Research suggests that sports massage, topical analgesics, and cryotherapy can help reduce pain and improve flexibility. Additionally, gentle movements, such as yoga, low-impact walking, cycling, or swimming, can aid in reducing soreness and improving muscle recovery.
It is important to note that while eccentric exercises can cause muscle soreness, they also offer significant benefits. Eccentric training can build strength and muscle mass while reducing the risk of injury. By spending enough time on the eccentric phase of an exercise, individuals can gain more strength and muscle gains.
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Muscle soreness can be a sign of a long-term condition
Muscle soreness is usually temporary and not serious, but it can sometimes be a sign of a long-term condition that needs medical attention.
Delayed onset muscle soreness (DOMS) is a type of muscle soreness that begins about one to two days after a workout. It is caused by microscopic tears and muscle damage, which trigger inflammation. DOMS is common after high-intensity exercises, especially eccentric exercises, which cause you to tense a muscle while lengthening it. For example, the controlled downward motion of straightening your forearm after a bicep curl is an eccentric movement. While DOMS is usually not serious, it can be managed by resting, gentle movement, stretching, sports massage, topical analgesics, and cryotherapy.
However, if muscle soreness persists for more than a few days or worsens despite rest, it could indicate a more serious issue. Localized muscle pain or soreness in one spot is often related to an injury or recent stress on that muscle group, while diffuse, all-over body aches may indicate a disease affecting the whole body. Chronic diseases that can cause ongoing, widespread muscle pain include chronic myositis, muscular dystrophy, fibromyalgia, chronic fatigue syndrome, and neuromuscular disorders. Other potential causes of long-term muscle soreness include ischemia (loss of blood flow to the muscle), cancerous tumors in muscle tissue, and rhabdomyolysis, a rare condition that can develop days after exercise from overexertion or heat injuries.
If you are experiencing muscle soreness that does not seem to be getting better, it is important to seek advice from a healthcare provider to determine the underlying cause and receive appropriate treatment, which may include medications, physical therapy, or other procedures.
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Muscle pain treatments
Muscle pain, or myalgia, is usually temporary and not serious, but it can sometimes be a symptom of a long-term condition. Myalgia can be categorised as either localized (in one spot) or diffuse (all over the body). Localized muscle pain is more likely to be caused by an injury or recent stress on the muscle group, whereas diffuse aches are more likely to be caused by an infection, medication, or underlying illness.
If your muscle pain is caused by tension or physical activity, there are several measures you can take to lower your risk of developing muscle pain in the future:
- Stretch your muscles before and after engaging in physical activity.
- Incorporate a warm-up and a cool-down into your exercise sessions, for around 5 minutes each.
- Stay hydrated, especially on days when you are physically active.
- Engage in regular exercise to promote optimal muscle tone.
- Get up and stretch regularly if you work at a desk or in an environment that puts you at risk of muscle strain or tension.
Occasional muscle aches and pains are normal, especially if you are active or are new to exercise. Listen to your body and stop doing an activity if your muscles start hurting. Ease into new activities to avoid muscle injuries.
If your muscle pain is caused by exercise, strain, or a passing infection, it will usually improve with rest and home care. However, if soreness persists for more than a few days or worsens despite rest, this could be a sign of a more serious issue that requires professional care. Call your healthcare provider if your pain does not improve. You might need medications, physical therapy, or even a procedure to treat some conditions.
Some other treatments for muscle pain include:
- Over-the-counter pain relievers, such as ibuprofen (Advil).
- Applying ice to the affected area to help relieve pain and reduce inflammation.
- Applying heat for any pain that remains after 3 days.
- Sports massage, which may improve flexibility and reduce pain.
- Self-massage with oil or lotion.
- Topical analgesics, such as menthol-based products or those with arnica.
- Cryotherapy or cold therapy.
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Muscle recovery strategies
Muscle soreness, or delayed onset muscle soreness (DOMS), is a common result of exercise, especially high-intensity or unfamiliar exercise. This soreness is caused by microscopic tears in the muscle fibres, which the body responds to with increased inflammation. This inflammation can lead to further damage and is known as Exercise-Induced Muscle Damage (EIMD). Implementing recovery strategies is vital to preventing and managing DOMS and EIMD, and restoring muscular strength and performance.
- Rest and low-intensity exercise: While complete rest may be required for severe cases of DOMS, gentle movement throughout the day can help to lessen the soreness. Low- to moderate-intensity walking, cycling, or swimming can aid recovery, as can gentle yoga and stretching.
- Hydration: Drinking water before, during, and after exercise is critical to improving recovery. Post-workout hydration ensures you don't lose too much body weight. Weighing yourself before and after a workout can help you determine how much water to drink, with a guideline of 2-3 cups of water per pound lost.
- Nutrition: Consuming carbohydrates and 20-30 grams of protein within 30 minutes of exercising helps muscles recover and grow. The body cannot produce nine of the 20 amino acids that make up proteins, so consuming a complete protein food source that contains all nine essential amino acids is beneficial.
- Massage: Sports massage can improve flexibility and reduce pain from DOMS. Self-massage can also be beneficial, using oil or lotion to knead, squeeze, and gently shake the muscles.
- Contrast water therapy: Immersion in water, especially contrast water therapy, has been shown to have a positive effect on reducing DOMS and perceived fatigue.
- Cryotherapy: Cold therapy may help reduce pain associated with DOMS.
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Frequently asked questions
Immediate muscle soreness is a type of muscle pain that occurs during or right after intense physical activity. It is often referred to as delayed-onset muscle soreness (DOMS) and is characterised by a sore, aching, painful feeling in the muscles.
Immediate muscle soreness is caused by microscopic tears and muscle damage. This damage is a result of the tension exerted on the muscles during intense exercise, particularly during eccentric exercises, which cause you to tense a muscle while lengthening it.
There are several ways to treat immediate muscle soreness, including sports massage, topical analgesics, and cryotherapy. Gentle movement throughout the day, such as yoga or low-intensity walking, can also help to lessen the soreness.
Immediate muscle soreness typically lasts between 2 to 5 days. During this time, symptoms can be managed at home, and you may still be able to exercise. However, if the pain persists or worsens, it is recommended to seek medical attention.
