Alec Titan
Delayed Onset Muscle Soreness (DOMS) is a common condition experienced by athletes and those engaging in exercise. It is characterised by sore, aching, and painful feelings in muscles after intense or unfamiliar physical activity. DOMS typically sets in within 12 to 24 hours after exercise and peaks between 24 to 72 hours, lasting for several days. The condition is caused by microscopic tears and damage to muscle fibres, resulting in inflammation. While acute muscle soreness occurs during or immediately after exercise due to muscle fatigue, DOMS is a byproduct of the subsequent muscle healing process.
| Characteristics | Values |
|---|---|
| Common name | Delayed Onset Muscle Soreness (DOMS) |
| Other names | Muscle fever |
| Cause | Temporary muscle damage and inflammation, commonly triggered by eccentric exercises |
| Symptoms | Muscle tenderness, severe debilitating pain, reduced range of motion, muscle swelling |
| Treatment | Sports massage, gentle movement, stretching, light concentric exercise, limiting eccentric muscle extensions |
| Prevention | Gradually increasing the intensity of a new exercise program |
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What You'll Learn
Causes of onset muscle soreness
Delayed Onset Muscle Soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. The soreness is typically felt 12 to 72 hours after the exercise. It is important to note that DOMS is a normal part of a new exercise program and anyone can experience it, regardless of their fitness level.
DOMS is caused by eccentric exercises, which involve contracting muscles while lengthening them. Examples of eccentric exercises include the controlled downward motion when straightening your forearm after a bicep curl or the tensing of your quads when running downhill. Eccentric exercises cause greater injury to the tissue because they recruit fewer motor units, distributing the force over a smaller cross-sectional area of the muscle.
The pain associated with DOMS is thought to be the result of microscopic tears and mechanical damage at a very small scale (microtrauma) to the muscles being exercised. This theory, known as the ""muscle damage" theory, was first described in 1902 by Theodore Hough, who attributed DOMS to "ruptures within the muscle". These ruptures are believed to be microscopic lesions at the Z-line of the muscle sarcomere.
Another theory, now largely rejected, posits that DOMS is connected to the build-up of lactic acid in the blood, which was thought to be a toxic metabolic waste product causing delayed pain. However, studies have shown that lactic acid levels return to normal within one hour of exercise, and concentric contractions, which also produce lactic acid, do not cause DOMS.
While the mechanism of DOMS is not fully understood, it is believed that neural, mechanical, and cellular adaptations may complement each other in causing the condition. Neural adaptations refer to improved use and control of the muscle by the nervous system, while mechanical adaptations involve increased muscle stiffness or muscle support tissue. Cellular adaptations include an improved inflammatory response and increased protein synthesis.
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Symptoms of onset muscle soreness
Delayed Onset Muscle Soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is caused by eccentric exercises, which cause small-scale damage (microtrauma) to the muscle fibres. Eccentric exercises cause you to tense a muscle while simultaneously lengthening it. For example, the controlled, downward motion of straightening your forearm after a bicep curl is an eccentric movement.
The pain is typically felt only when the muscle is stretched, contracted, or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as "muscular mechanical hyperalgesia". The soreness is one of the temporary changes caused in muscles by unaccustomed eccentric exercise. Other such changes include decreased muscle strength, reduced range of motion, and muscle swelling.
DOMS is usually temporary and not serious. However, it can be a sign of a long-term condition that needs attention. If you don’t know why your muscles hurt or they don’t seem to be getting better, seek medical advice.
There are several ways to treat DOMS. Time is the only treatment, but you can take steps to ease the pain and stiffness while you wait for your muscles to repair themselves. Research findings are mixed, and more study is needed. Some findings suggest the following treatments and self-care steps may help lessen the discomfort. A 2020 review of research suggests that sports massage may improve flexibility and reduce pain from DOMS following a workout. Getting a massage after every workout may not be feasible, but you can try self-massage. To massage your muscles, apply oil or lotion to the area and knead, squeeze, and gently shake them.
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Treatment of onset muscle soreness
Delayed Onset Muscle Soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It is caused by eccentric exercises that involve contracting muscles while lengthening them. Examples include the controlled downward motion of straightening your forearm after a bicep curl, or the tensing of your quads when running downhill. DOMS typically sets in a day or two after exercise and can range from muscle tenderness to severe debilitating pain.
Rest
Give your muscles a chance to repair by taking a day or more of complete rest. Avoid high-intensity cardio or power-lifting sessions when sore, as this may worsen and delay your recovery.
Gentle Movement
Gentle movement throughout the day may help lessen soreness. Try gentle yoga, or some low- to moderate-intensity walking, cycling, or swimming.
Stretching
Stretching is beneficial to your recovery. Try dynamic stretching for 5 to 10 minutes before each workout, and static stretching after your workout to improve flexibility in your joints and muscles.
Massage
Massage can relieve tension and restore blood flow to sore muscles. A 2020 review of research suggests that sports massage may improve flexibility and reduce pain from DOMS following a workout.
Cold Water Submersion
Cold baths have become a popular self-treatment for competitive athletes. Research from 2023 notes that cold water submersion may help with muscle soreness due to DOMS.
Medication
The United Kingdom's National Health Service (NHS) suggests that taking pain medications may help relieve DOMS. Nonsteroidal anti-inflammatory drugs have demonstrated dosage-dependent effects that may be influenced by the time of administration.
Hydration
An older 2005 study found that males who exercised in hot, humid temperatures experienced less muscle soreness when they drank water before, during, and after exercise.
It's important to note that time is the only treatment that can fully address DOMS. However, by following the above steps, you can take action to ease the pain and stiffness while you wait for your muscles to repair themselves. If your muscle soreness is severe or prolonged, it is recommended to consult a healthcare professional.
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Onset muscle soreness and exercise
Muscle soreness after exercise is common, and it can occur immediately after a workout or up to a few days later. This condition is known as Delayed Onset Muscle Soreness (DOMS) and is characterised by a sore, aching, and painful feeling in the muscles. DOMS typically occurs after unfamiliar or strenuous exercise, particularly eccentric exercises that involve muscle lengthening.
The mechanism behind DOMS is not yet fully understood, but it is thought to be caused by microscopic tears and muscle damage. These tears in the muscle fibres are a normal part of the muscle-building process and are not as harmful as they may seem. Our bodies repair these tears, making our muscles stronger each time, which is how we become fitter and stronger through exercise. The soreness is a result of the inflammatory response to this damage.
The symptoms of DOMS can range from muscle tenderness to severe debilitating pain. The pain is typically felt when the muscle is stretched, contracted, or put under pressure, and it can last for several days. The severity of the soreness does not always reflect the magnitude of the muscle damage. Other symptoms of DOMS include decreased muscle strength, reduced range of motion, and muscle swelling.
There are several ways to manage and treat DOMS. Implementing recovery strategies is vital to prevent and manage the condition and restore muscular strength and performance. Gentle movement, such as light yoga or low- to moderate-intensity walking, can help keep muscles active during recovery. Stretching is also beneficial, as it can prevent stiffness and improve flexibility. Massage can be effective in relieving tension and restoring blood flow to sore muscles, and sports massages in particular have been found to reduce pain from DOMS.
While exercise is the most effective way to alleviate pain during DOMS, it is important to reduce the intensity and duration of workouts for 1-2 days following intense DOMS-inducing exercise. Athletes can also target less affected body parts to allow the most affected muscle groups to recover. It is recommended to introduce eccentric exercises or novel activities gradually over a period of 1-2 weeks to reduce the level of physical impairment and training disruption.
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Onset muscle soreness and inflammation
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is caused by eccentric (lengthening) exercise, which creates small-scale damage (microtrauma) to the muscle fibres. High-intensity exercises can cause tiny, microscopic tears in muscle fibres. The body responds to this damage by increasing inflammation, which may lead to DOMS.
DOMS is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise. Acute soreness results from lactic acid buildup. DOMS, on the other hand, is not related to lactic acid buildup. Instead, it is caused by microscopic tears and muscle damage.
The pain associated with DOMS is typically felt only when the muscle is stretched, contracted, or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is referred to as "muscular mechanical hyperalgesia". While the mechanism of DOMS is not completely understood, it is thought to be caused by microtrauma or mechanical damage at a very small scale to the muscles being exercised.
DOMS can be reduced or prevented by gradually increasing the intensity of a new exercise programme, 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 the muscles are fatigued. Additionally, limiting the length of eccentric muscle extensions during exercise may help protect against soreness, but this may not always be practical.
There are several treatments and self-care steps that may help lessen the discomfort of DOMS. Gentle movement throughout the day, such as gentle yoga, low- to moderate-intensity walking, cycling, or swimming, can help keep muscles moving and reduce soreness. Research suggests that sports massage may improve flexibility and reduce pain from DOMS. Massage can help relieve tension and restore blood flow to sore muscles, whether they are sore from overuse or underuse. Cold therapy, such as applying ice to the sore area or soaking in a cold bath, can help reduce inflammation and swelling.
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Frequently asked questions
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. It is caused by eccentric exercises, which cause small-scale damage to the muscle fibres.
Eccentric exercises are those that cause you to tense a muscle at the same time you lengthen it. For example, the controlled, downward motion as you straighten your forearm after a bicep curl is an eccentric movement.
The only treatment for DOMS is time, but you can take steps to ease the pain while you wait for your muscles to recover. Research suggests that sports massage may improve flexibility and reduce pain. Gentle movement throughout the day, such as yoga or low-intensity walking, may also help.
