Dominic Stone
Delayed Onset Muscle Soreness, or DOMS, is a type of muscle pain that occurs after intense or unfamiliar exercise. It is characterised by muscle stiffness, tenderness, and soreness, which typically begins a day or two after a workout. DOMS is believed to be caused by microscopic tears and muscle damage, resulting in inflammation. While it is a common experience for athletes, affecting both beginners and elites, it can be managed through various strategies such as rest, gentle exercises, stretching, and topical treatments. Understanding and managing DOMS is crucial for athletes to restore muscular strength and performance.
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What You'll Learn
What causes muscle DOMS?
Delayed Onset Muscle Soreness (DOMS) is muscle pain that starts a day or two after a workout. It is caused by microscopic tears and muscle damage, resulting in temporary muscle damage and inflammation. DOMS is commonly triggered by 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. Similarly, the way your quads tense up when running downhill is also an eccentric movement.
Eccentric muscle contractions result in greater disruption to the structural elements of the muscle and connective tissue than concentric exercises. This is because eccentric contractions recruit fewer motor units, and the force generated is distributed over a smaller cross-sectional area of the muscle. This increased tension per unit area causes greater injury to the tissue.
DOMS is most prevalent at the beginning of the sporting season when athletes are returning to training after a period of reduced activity. It is also common when athletes are introduced to new types of activities. The intensity and duration of exercise are also important factors in the onset of DOMS.
There are several treatments for DOMS, including cryotherapy, stretching, and gentle exercise. Time is the only treatment for DOMS, but you can take steps to ease the pain and stiffness while you wait for your muscles to repair themselves.
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DOMS treatment and recovery
Delayed onset muscle soreness (DOMS) is a type of muscle strain injury that causes a sore, aching, and painful feeling in the muscles. This usually occurs 12 to 24 hours after a workout and can last for up to 7 days. DOMS is caused by microscopic tears and muscle damage, which results in inflammation. This is more likely to occur when starting a new exercise routine or increasing the intensity of a current routine.
- Exercise progression: Introducing new exercises progressively over 1-2 weeks can help reduce the level of physical impairment. It is important to be patient and gradually increase the intensity of your workouts to allow your muscles to adjust.
- Warm-up and cool-down: Implementing a proper warm-up and cool-down routine can aid in muscle recovery and help prepare your muscles for the upcoming workout.
- Stretching: Dynamic stretches before your workout and static stretches after your workout can enhance flexibility, encourage blood flow, and reduce the severity of DOMS.
- Nutrition and hydration: Consuming a well-rounded diet rich in protein, anti-inflammatory foods, and antioxidants can aid in muscle repair and recovery. Maintaining proper hydration supports optimal muscle function and recovery.
- Active recovery: Incorporating low-intensity activities such as walking, swimming, yoga, or cycling on your rest days can promote blood circulation and aid in recovery.
- Contrast therapy: Alternating between ice and heat applications can help manage inflammation. Ice can reduce swelling, while heat promotes blood flow and muscle relaxation.
- Topical analgesics: Menthol-based topical analgesics or those with arnica can be applied to the sore area to help ease the pain of DOMS.
- Cryotherapy: Applying ice or taking a cold water bath can help reduce the pain associated with DOMS, although it may not target markers of inflammation.
- Supplements: Short-term nutritional supplements, such as beetroot juice supplementation, have been shown to improve athlete recovery.
- Compression garments: Compression clothing can help with blood flow and reduce swelling, positively impacting recovery.
- Massage: Massage has shown varying results in treating DOMS, depending on the type of massage technique used.
- Exercise modification: Reducing the intensity and duration of your workouts for 1-2 days or targeting less affected body parts can help with recovery.
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DOMS and muscle growth
Delayed Onset Muscle Soreness, or DOMS, is muscle pain that begins a day or two after a workout. It is characterised by muscle tightness and tenderness, peaking about one to three days after the workout, and then gradually easing off. DOMS is typically associated with high-intensity exercises, especially eccentric exercises, which cause you to tense a muscle while lengthening it. Examples include the controlled downward motion of straightening your forearm after a bicep curl, or the tensing of your quads while running downhill.
DOMS is caused by microscopic tears and muscle damage, which trigger an inflammatory response in the muscle. This inflammation, along with the micro-tears, is believed to be the body's way of repairing the muscle fibres, making them stronger. This process is integral to muscle growth and improving muscular strength and performance.
However, it is important to note that DOMS is not a necessary indicator of muscle growth. While it often occurs when trying a new or more intense exercise, which can be a sign of muscle breakdown and subsequent growth, it is not a reliable gauge of a workout's effectiveness. Studies have shown that soreness tends to decrease significantly after the first session of a new exercise and may not occur at all.
There are various treatments for alleviating the severity of DOMS, including cryotherapy, stretching, nonsteroidal anti-inflammatory drugs, and gentle exercises such as yoga or low-impact walking, cycling, or swimming.
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DOMS and nutrition
Delayed Onset Muscle Soreness (DOMS) is a type of muscle injury that occurs after unfamiliar or intense exercise. It is characterised by painful restriction of movement, swelling, and stiffness, and typically peaks around 24-48 hours post-exercise.
Nutrition plays a crucial role in managing DOMS. While a well-balanced diet is always recommended, certain nutritional strategies can help alleviate DOMS symptoms and enhance recovery. Here are some specific dietary considerations to reduce muscle soreness and support muscle repair:
Protein
Protein is essential for muscle repair and growth. Aim for 1.2-1.4g of protein per kg of body weight, with a focus on quality sources such as lean meat, fish, eggs, cottage cheese, nuts, beans, and lentils. Consuming around 20g of protein regularly throughout the day is recommended to maximise protein synthesis and support recovery.
Omega-3 Fatty Acids
Omega-3 Fatty Acids have anti-inflammatory properties and can help reduce muscle soreness. Include fatty fish like salmon, sardines, and trout in your diet, as well as plant-based sources such as nuts and seeds.
Tart Cherry Juice
Studies suggest that tart cherry juice and its extracts can aid in muscle recovery and reduce DOMS. It is rich in anthocyanins, which have anti-inflammatory and antioxidant properties. It is recommended to start supplementing several days before exercise and continue for a few days after for optimal results.
Caffeine
Caffeine has been found to be effective in reducing DOMS by blocking adenosine receptors and deactivating the central nervous system, which may reduce soreness.
Vitamins, Minerals, and Antioxidants
Vitamins and minerals are essential for overall health and recovery. Include a variety of fruits and vegetables in your diet to provide your body with antioxidants, polyphenols, and phytonutrients, which can help reduce inflammation and support recovery.
Hydration
Staying hydrated is crucial, especially after intense workouts. Water is usually sufficient after light exercise, but for more intense sessions, consider electrolyte drinks or milk drinks like chocolate milk or smoothies to replenish lost electrolytes and support muscle repair.
While these nutritional strategies can help manage DOMS, it is important to remember that recovery also depends on other factors such as the intensity and frequency of your workouts, as well as adequate rest. Consult with a healthcare professional or a nutritionist to tailor a specific plan for your needs.
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DOMS and exercise
Delayed Onset Muscle Soreness, or DOMS, is muscle pain that begins after you've worked out, usually starting a day or two after a workout. DOMS is different from acute muscle soreness, which is the burning sensation felt during or immediately after a workout due to a buildup of metabolites during intense exercise.
DOMS is characterised by muscle stiffness, tenderness, and pain that typically starts 12 to 24 hours after a workout and peaks about one to three days after. It is most commonly associated with eccentric exercises, which involve tensing a muscle while lengthening it, such as the controlled downward motion of straightening your forearm after a bicep curl. Eccentric exercises cause greater disruption to the structural elements of the muscle and connective tissue, resulting in microscopic tears and muscle damage that lead to the soreness associated with DOMS.
While muscle soreness is a common experience after intense or unfamiliar exercise, there are strategies to manage and alleviate the discomfort of DOMS. Gentle movement, light stretching, and low- to moderate-intensity activities such as walking, cycling, or swimming can help keep muscles active during recovery. Foam rolling can also help soothe sore knots and release tight trigger points in muscle fibres. Additionally, cryotherapy or cold therapy, such as applying ice or cold water immersion, may help reduce pain and inflammation associated with DOMS.
Nutrition also plays a role in recovery from DOMS. Eating foods rich in protein, vitamin E, and vitamin C can support muscle repair and reduce soreness. For example, a meal of steak with spinach, sweet potato, and red peppers provides muscle-boosting protein, vitamin E, and energising vitamin C.
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Frequently asked questions
Delayed Onset Muscle Soreness (DOMS) is muscle pain that begins after you’ve worked out. It usually starts a day or two after a workout and can last up to a week.
DOMS is caused by eccentric exercises, which cause small-scale damage (microtrauma) to the muscle fibres. Eccentric exercises involve tensing a muscle while lengthening it, such as the controlled, downward motion when straightening your forearm after a bicep curl.
Symptoms of DOMS include muscle stiffness, tenderness, and soreness. The pain tends to peak about one to three days after your workout and then eases up.
There are various treatments for DOMS, including cryotherapy or cold therapy, gentle exercise, stretching, and massage. Eating enough protein can also help with muscle recovery and reduce soreness.
