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Muscle soreness, or myalgia, is a common experience, whether it's after a long hike or an intense workout. Delayed onset muscle soreness (DOMS) is a specific type of muscle soreness that occurs after unaccustomed or strenuous exercise, typically setting in 24 to 72 hours after the workout. While it is not dangerous, DOMS can cause discomfort and reduced performance, impacting your ability to perform daily activities. Understanding the causes and treatments for DOMS can help individuals manage their muscle soreness effectively.
| Characteristics | Values |
|---|---|
| Type of pain | Acute soreness, Delayed-onset muscle soreness (DOMS) |
| Causes | Exercise, strain, infection, not moving enough, sitting for long hours, eccentric exercises, lengthening exercises, muscle inflammation, muscle spasms, connective tissue damage, lactic acid buildup, muscle enzyme release |
| Symptoms | Muscle stiffness, muscle tenderness, muscle tightness, reduced strength, reduced range of motion, muscle swelling, altered movement patterns |
| Treatment | Rest, light exercise, stretching, hot or cold therapy, massage, nerve mobilization, sauna, medication, physical therapy, procedure |
| Time taken to heal | A few days to a couple of weeks |
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What You'll Learn
Delayed onset muscle soreness (DOMS)
Delayed-onset muscle soreness (DOMS) is muscle pain that occurs after strenuous exercise. It usually begins a day or two after a workout, with the pain tending to peak about one to three days after. DOMS is characterised by muscle tightness, tenderness, reduced strength, loss of range of motion, stiffness, swelling, and altered movement patterns. It is important to distinguish DOMS from acute muscle soreness, which appears during or immediately after exercise and disappears shortly after stopping.
DOMS is associated with eccentric exercises, where a load is placed on a muscle while it is lengthening, such as stretching out your arm after a bicep curl. Eccentric exercises can cause small-scale damage (microtrauma) to the muscle fibres, leading to the stimulation of nociceptors (pain receptors) within the muscle's connective tissues. This results in the sensation of pain. Another theory, the "enzyme efflux" theory, suggests that calcium accumulation in damaged muscles inhibits cellular respiration and reduces the ATP needed to actively transport calcium back into the sarcoplasmic reticulum. This accumulation may activate proteases and phospholipases, which break down and degenerate muscle protein.
While the exact cause of DOMS is not fully understood, it is generally recommended to rest and allow the muscles to recover. Gentle movement, such as yoga, low- to moderate-intensity walking, cycling, or swimming, can help keep muscles active during recovery. Additionally, treatments such as active recovery, stretching, hot or cold therapy, massage, and NSAIDs can help ease the soreness. It is important to note that DOMS rarely requires a trip to the doctor, but if the pain interferes with daily activities or persists for an extended period, it is advisable to seek medical advice.
Although DOMS is not a consistent indicator of workout effectiveness, it does provide some protective effects against muscle damage. The protective effect lasts for several weeks and gradually decreases as the time between bouts of DOMS increases, becoming undetectable after about one year. Furthermore, the first bout of DOMS does not need to be intense to confer protection against soreness in subsequent bouts.
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Acute muscle soreness
Muscle soreness can occur during or immediately after a workout, which is known as acute muscle soreness. It is characterised by a burning sensation in the muscles due to a buildup of metabolites during intense exercise. Acute muscle soreness usually disappears shortly after stopping the exercise.
The severity of acute muscle soreness can vary depending on the intensity and duration of the exercise. It is important to listen to your body and adjust your workout intensity or seek rest if needed. Gentle movements, stretching, and low- to moderate-intensity activities like walking or swimming can help manage acute muscle soreness.
While acute muscle soreness usually subsides quickly, it is important to pay attention to your body's recovery. Implementing proper recovery strategies, such as rest, hydration, and proper nutrition, is crucial for muscle repair and performance.
Additionally, treatments such as massage, heat therapy, and over-the-counter pain relievers can help alleviate acute muscle soreness. It is important to differentiate muscle soreness from other types of pain, and if the discomfort persists or becomes more severe, seeking medical advice is recommended.
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Muscle soreness treatment
Muscle soreness is usually temporary and not serious, but it can sometimes be a symptom of a long-term condition. It is often caused by exercise, strain, or infection. If muscle soreness is not improving with rest and home care, it is important to seek medical advice.
Most muscle soreness can be treated at home. If soreness occurs after exercise, rest is recommended. However, complete rest is not always necessary, and gentle movement can help lessen the soreness. Low- to moderate-intensity walking, cycling, swimming, and gentle yoga are recommended.
Stretching is beneficial to recovery, and it is important to stretch before and after exercise. Using a foam roller increases blood flow to the muscles through applied pressure. Massage can also help release muscle tightness, improve blood flow, and speed up recovery.
Hydration is important for muscle recovery. It is recommended to drink 8 ounces of water for every 15 to 30 minutes of exercise.
Warm baths, Epsom salt baths, and saunas may help relieve muscle soreness by relaxing the muscles and increasing blood flow.
If soreness persists, over-the-counter painkillers can help manage the pain.
For muscle soreness that does not improve with rest and home care, it is important to seek medical advice. A healthcare professional may recommend medications, physical therapy, or other procedures.
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Muscle soreness prevention
Muscle soreness is a common occurrence after physical exercise, especially after trying something new or more challenging. This phenomenon is known as Delayed Onset Muscle Soreness (DOMS) and usually begins within 24 to 48 hours after a workout, peaking around one to three days, and then gradually improving. While it is not dangerous, it can be uncomfortable and may impact your performance in daily activities. Here are some strategies to prevent and manage muscle soreness:
Gradual Progression
It is essential to progress gradually when starting a new exercise routine or increasing the intensity or duration of your workouts. This gives your muscles time to adapt and reduces the risk of excessive microtrauma, which is a common cause of DOMS. Start with lighter versions of exercises and gradually increase the load, duration, or intensity over time.
Active Recovery
Instead of complete rest, consider active recovery strategies such as light exercises, gentle yoga, or low- to moderate-intensity walking, cycling, or swimming. These activities can help increase blood flow to the sore muscles, promoting healing and reducing stiffness without exacerbating the soreness.
Stretching
Gentle stretching can be beneficial both before and after your workouts. It helps improve your range of motion, reduces muscle stiffness, and aids in the recovery process. Static stretching before or after exercise may not prevent soreness, but it can help prepare your muscles for activity and enhance recovery afterward.
Temperature Therapy
Applying hot or cold therapy can be effective in reducing muscle soreness. Taking warm baths or using moist heat wraps can help relax the muscles and improve blood flow, reducing stiffness and pain. Alternatively, cold baths or ice packs can provide a numbing effect, reducing the sensation of pain and muscle tenderness.
Massage
Massage therapy can help ease muscle soreness by improving blood flow to the affected areas. It can also help reduce muscle tension and stiffness associated with DOMS.
Nutrition and Supplements
While more research is needed, some evidence suggests that certain foods or supplements may help ease DOMS. Anti-inflammatory foods and supplements containing omega-3 fatty acids, for example, may help reduce inflammation associated with muscle soreness.
Pain Medication
Over-the-counter pain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), can help manage pain and reduce inflammation. Always consult with a healthcare professional before taking any medication to ensure it is safe and appropriate for you.
Remember, muscle soreness is a normal part of the muscle-building process, and it is essential to listen to your body and give it time to recover. If soreness persists or worsens despite these prevention and management strategies, consider consulting a healthcare professional for further guidance.
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Muscle soreness and exercise
Muscle soreness after exercise is common, especially after trying something new or intense. This soreness can occur immediately after a workout or a day or two later, and it is known as delayed-onset muscle soreness (DOMS). DOMS is characterised by muscle tightness, tenderness, reduced strength, loss of range of motion, stiffness, swelling, and altered movement patterns.
DOMS is associated with eccentric exercises, where a load is placed on a muscle while it is lengthening, such as when you stretch out your arm after a bicep curl. It is caused by microtears, minor inflammation, and small-scale damage (microtrauma) to the muscle fibres. This damage stimulates the nociceptors (pain receptors) within the muscle's connective tissues, resulting in the sensation of pain.
The soreness usually lasts for a few days to a couple of weeks and should resolve on its own. During this time, it is important to rest and refrain from high-intensity exercises that could worsen the soreness and delay recovery. Gentle movements, such as light exercise, low- to moderate-intensity walking, cycling, or swimming, can help keep the muscles moving and may lessen the soreness.
There are also other methods to help ease the pain and stiffness while the muscles recover. These include active recovery, stretching, hot or cold therapy, massage, nerve mobilisation, and pain medications. While DOMS is generally not a cause for concern, if the soreness persists or worsens despite rest and self-care, it is recommended to seek professional medical advice.
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Frequently asked questions
Muscle soreness can occur immediately after or up to a few days following physical activity, particularly if it involves unaccustomed or strenuous exercise.
DOMS stands for Delayed Onset Muscle Soreness. It is the pain and stiffness felt in muscles after strenuous exercise. It usually begins 24 to 48 hours after a workout and can last for a few days to a couple of weeks.
There are several theories as to what causes DOMS, including muscle microtrauma, lactic acid buildup, muscle enzyme release, muscle spasms, connective tissue damage, and muscle inflammation. The general consensus is that it is caused by a combination of these factors.
DOMS usually resolves on its own within a few days to a couple of weeks. During this time, you can try active recovery, stretching, hot or cold therapy, massage, and NSAIDs to reduce the intensity of the soreness.
