Logan Steele
Delayed onset muscle soreness (DOMS) is a common phenomenon experienced by many after exercising. While it is not dangerous, it can be extremely uncomfortable, and may leave you wondering when the pain will end. The good news is that the soreness typically peaks within 24 to 72 hours after exercising, and then begins to fade. However, it may take up to a couple of weeks for the pain to completely disappear. If your soreness is persisting or worsening, it may be a sign of a more serious issue, and you should seek professional medical advice.
| Characteristics | Values |
|---|---|
| Type | Delayed Onset Muscle Soreness (DOMS) |
| Cause | Unaccustomed or strenuous exercise, specifically eccentric (lengthening) exercises |
| Symptoms | Muscle pain, tightness, tenderness, stiffness, swelling, reduced strength, reduced range of motion |
| Onset | 12-48 hours after exercise |
| Peak | 24-72 hours after exercise |
| Duration | A few days to a couple of weeks |
| Treatment | Rest, active recovery, stretching, hot/cold therapy, massage, pain medication, magnesium supplementation |
| Prevention | Physical activity before eccentric exercise, progressive introduction to new exercises |
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What You'll Learn
What causes muscle soreness?
Muscle soreness can be caused by various factors, and it is important to identify the cause to determine the appropriate treatment. Here are some possible causes of muscle soreness:
Delayed-Onset Muscle Soreness (DOMS)
DOMS is a common cause of muscle soreness, especially after engaging in a new or intense workout routine. It typically begins a day or two after a workout and involves muscle tightness and tenderness. DOMS is believed to be caused by microscopic tears and minor inflammation in the muscles, which lead to an increase in overall muscle inflammation. Eccentric exercises, such as bicep curls or running downhill, often trigger DOMS due to the simultaneous tensing and lengthening of muscles. While it may be uncomfortable, DOMS is not dangerous and usually resolves within a couple of weeks.
Acute Muscle Soreness
Acute muscle soreness is a burning sensation felt during or immediately after intense exercise. It is caused by a buildup of metabolites, such as lactic acid, during physical activity. Acute muscle soreness usually disappears as soon as or shortly after you stop exercising. However, the link between lactic acid buildup and acute muscle soreness has been questioned by some experts, who suggest that lactic acid may instead cue muscle regeneration and repair.
Muscle Strain or Injury
Localized muscle soreness in one spot is often related to a specific event, such as a muscle strain or injury. This can include traumatic injuries, such as sports injuries or accidents, or overuse injuries like repetitive strain. Viral and bacterial infections can also cause muscle soreness by triggering inflammation throughout the body.
Lack of Movement or Inactivity
Muscle soreness can also be caused by a lack of movement or inactivity. For example, individuals with desk jobs involving long hours of sitting may experience muscle stiffness and pain due to inactivity.
Chronic Diseases
In some cases, ongoing and widespread muscle soreness may be a symptom of an underlying chronic disease. If muscle soreness persists or interferes with daily activities, it is important to seek medical advice to rule out any serious conditions.
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How to treat muscle soreness
Muscle soreness is usually temporary and not serious. However, it can sometimes be a sign of a long-term condition that requires medical attention. If muscle soreness is interfering with your daily activities, you should consult a doctor.
There are several ways to treat muscle soreness:
Rest
It is important to rest the affected muscles for at least 48 hours to avoid further injury. However, complete rest is not recommended as it may worsen the pain and stiffness. Instead, gentle movements such as light walking, cycling, or swimming can help keep your muscles active and reduce soreness.
Warm Baths or Moist Heat Wraps
Warm baths or moist heat wraps can help relieve muscle pain and stiffness.
Cold Therapy
Cold water submersion or ice baths are popular among athletes to treat muscle soreness. However, it is important to note that this may not target markers of inflammation.
Stretching
Stretching before and after a workout can help prevent and treat muscle soreness. It increases blood flow to the muscles, improves flexibility, and aids in recovery.
Massage
Massage can help ease muscle soreness by increasing circulation, reducing swelling and tenderness, and releasing tension in the muscles and connective tissues. Self-myofascial release (SMR) techniques using foam rollers, lacrosse balls, or massage sticks are also effective in reducing muscle soreness.
Over-the-Counter Pain Medication
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help relieve muscle pain and inflammation.
Proper Technique and Progressive Exercise
Using proper form during exercise can help prevent muscle strain and injury. It is also important to progress slowly and stay within your limits to avoid overloading your muscles.
Warm-up and Cool-down
Warming up before a workout by doing lighter versions of exercises or slow jogging can help increase blood flow to the muscles and prevent soreness. Similarly, cooling down after a workout helps to gradually reduce the intensity and allow your body to recover.
Hydration
Drinking plenty of water is important to control body temperature, loosen joints, and transport nutrients to create energy. Dehydration can lead to muscle cramps, fatigue, and dizziness.
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How long does muscle soreness last?
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. DOMS differs from acute muscle soreness, which is a burning sensation felt during or immediately after a workout due to a buildup of metabolites during intense exercise. Acute muscle soreness usually disappears as soon as or shortly after you stop exercising.
DOMS typically involves muscle tightness and tenderness and is caused by microscopic tears and muscle damage. The pain tends to peak about one to three days after your workout and then eases up. However, it can last anywhere from a few days to a couple of weeks. If DOMS persists beyond a couple of weeks, it's recommended to consult a doctor to rule out any other underlying issues.
The severity of DOMS is not related to the extent of muscle damage. Instead, it is influenced by the intensity of the workout, with more intense exercises potentially resulting in a longer recovery process. Additionally, certain exercises, such as eccentric exercises, which involve tensing a muscle while lengthening it, are more likely to cause DOMS.
There are several strategies to manage and alleviate DOMS. Active recovery, light cardio, stretching, foam rolling, yoga, and heat or cold therapy can help ease the soreness. Magnesium supplementation has also been found to significantly reduce muscle soreness and improve recovery. While complete rest may not be necessary, it is important to avoid high-intensity exercises that could worsen the soreness and delay recovery.
Overall, muscle soreness is a normal part of the muscle-healing process and indicates that the muscle is rebuilding and adapting to become stronger.
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When to seek medical attention
Delayed Onset Muscle Soreness (DOMS) is usually a positive sign after exercise, indicating that the muscle is healing and strengthening. It is a type of muscle soreness that occurs after unfamiliar or strenuous exercise, and typically begins 12 to 24 hours after a workout, peaking between 24 and 72 hours, and then subsiding and disappearing within a few days to a couple of weeks.
DOMS is not typically dangerous and rarely requires a trip to the doctor. However, if your soreness does not improve with rest and home care, or worsens despite rest, it could indicate a more serious issue that requires medical attention. Here are some specific instances where you should seek medical advice:
- Severe pain that impacts daily activities: While DOMS can cause discomfort, it should not be so painful that it prevents you from performing your everyday activities. If the pain is severe and interferes with your daily routine, it is advisable to consult a healthcare professional.
- Prolonged soreness: If your muscle soreness persists for more than a few days to a week and does not show signs of improvement, it may be a sign of a more chronic issue. In such cases, it is recommended to seek medical advice to determine the underlying cause and receive appropriate treatment.
- Additional symptoms: Certain symptoms accompanying muscle soreness may warrant immediate medical attention. For example, if you experience symptoms such as dark urine, muscle cramps, or fatigue along with muscle soreness, it could indicate a rare but dangerous condition called rhabdomyolysis (rhabdo). Rhabdo can lead to serious complications like kidney damage, so it is crucial to seek prompt medical care if you experience these symptoms.
- Injury or trauma: If your muscle soreness is the result of an injury or trauma, it is important to seek medical attention, especially if the pain is localized to one specific area. A healthcare provider can assess the severity of the injury and provide appropriate treatment to ensure proper healing and prevent further complications.
- Chronic conditions: If you have a chronic condition or underlying health issue that could be contributing to or exacerbating your muscle soreness, it is important to consult your healthcare provider. They can advise you on how to manage your condition effectively and provide guidance tailored to your specific needs.
While muscle soreness is a common occurrence after exercise, it is important to listen to your body and seek medical attention if your symptoms persist, worsen, or are accompanied by other concerning signs or symptoms.
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Preventing muscle soreness
Muscle soreness is a common occurrence, especially after exercise. While it is usually temporary and not serious, it can sometimes be a sign of a long-term condition that requires medical attention.
Delayed onset muscle soreness (DOMS) is muscle pain that begins a day or two after a workout. It is caused by microscopic tears and minor inflammation in the muscles. The more intense the workout, the longer the muscle healing and rebuilding process may take.
Progressive Workout Routine
When starting a new workout routine or increasing the intensity, it is important to do so gradually over several days or weeks. This gives your muscles time to adapt and can help reduce the severity of soreness.
Adequate Rest and Recovery
Allowing your muscles to rest and recover is crucial. Build rest days into your workout routine, focusing on active recovery through light activities such as gentle yoga, low- to moderate-intensity walking, cycling, or swimming. Additionally, ensure you are getting sufficient sleep, as it plays a vital role in muscle recovery.
Proper Warm-up and Cool-down
A proper warm-up routine can help prevent muscle soreness. Spend 10 to 15 minutes stretching and warming up your muscles before a workout, followed by easy aerobic activity. Similarly, a cool-down period of 10 to 15 minutes after your workout helps prevent fluid from pooling in the muscles and joints and aids in returning your breathing to normal.
Hydration
Staying properly hydrated before, during, and after your workouts is essential. Aim to drink 8 ounces of water for every 15 to 30 minutes of exercise. If you lose weight during your workout, be sure to rehydrate accordingly.
Healthy Diet
Incorporating anti-inflammatory foods into your diet can help reduce muscle soreness. Foods such as tomatoes, olive oil, green leafy vegetables, nuts, fatty fish like salmon and tuna, and berries have anti-inflammatory properties that aid in reducing soreness.
Foam Rolling and Massage
Using a foam roller before and after exercise can be beneficial. It helps break up adhesions and provides self-massage, increasing blood flow to the muscles and aiding in muscle recovery. Additionally, massage can help release muscle tightness and improve recovery.
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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 is caused by eccentric (lengthening) exercises that create microscopic tears in the muscles.
Delayed onset muscle soreness usually peaks within 24 to 72 hours after a workout and then starts to fade. It typically resolves within a couple of weeks.
There are several ways to treat delayed onset muscle soreness. These include active recovery, stretching, hot or cold therapy, massage, and pain relievers. Some research also suggests that magnesium supplementation can significantly reduce muscle soreness.
