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Delayed onset muscle soreness (DOMS) is a common condition that causes muscle pain and stiffness after strenuous or unusual physical activity. It is characterised by a dull, aching pain that typically begins 12 to 24 hours after exercise and peaks within 1 to 3 days. DOMS is thought to be caused by microscopic tears and inflammation in the muscle tissue, resulting from unaccustomed or strenuous exercise, particularly eccentric exercises that involve muscle lengthening. While the exact mechanism is not fully understood, various treatments such as massage, heat therapy, and supplements have been found to alleviate symptoms and aid in recovery.
| Characteristics | Values |
|---|---|
| Common name | Delayed Onset Muscle Soreness (DOMS) |
| Other names | Muscle fever |
| Cause | Temporary muscle damage and inflammation |
| Trigger | Eccentric exercises |
| Symptoms | Muscle pain, tightness, tenderness, soreness, aching, stiffness |
| Severity | Ranges from muscle tenderness to severe debilitating pain |
| Onset | 12-24 hours after exercise |
| Peak | 1-3 days after exercise |
| Duration | 2-5 days |
| Treatment | Heat and cold therapy, massage, compression garments, light cardio, stretching, yoga, hydration, nutrition, rest |
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What You'll Learn
The role of eccentric exercises
Delayed-onset muscle soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It involves muscle pain and tenderness that begin a day or two after a workout, peaking one to three days after the workout and then easing up. DOMS is caused by tiny, microscopic tears in muscle fibres, which the body responds to with increased inflammation.
Any high-intensity exercise can cause DOMS, but eccentric exercises are particularly likely to trigger it. Eccentric exercises are defined as a type of exercise in which the muscle produces power by extending. This is in contrast to isometric and concentric exercises. Eccentric exercises cause you to tense a muscle at the same time as you lengthen it. For example, the controlled, downward motion as you straighten your forearm after a bicep curl is an eccentric movement. The way your quads tense up when running downhill is another example of an eccentric movement.
Eccentric exercises are much more effective mechanically than isometric and concentric exercises. However, they may expose the muscle to soreness. DOMS emerges a couple of hours after an eccentric activity, especially in individuals who are not used to this kind of exercise. It causes a temporary decrease in muscle performance, joint movement angle, and muscle power, and a temporary increase in blood creatine kinase (CK) activity.
DOMS is considered a type 1 muscle strain injury. It is a normal part of a new exercise programme. It is important to differentiate it from other types of pain. The severity of DOMS is not related to the extent of exercise-induced muscle damage. Implementing recovery strategies after exercises that cause DOMS may be vital, as preventing and managing DOMS, and subsequently recovering from exercise-induced muscle damage (EIMD), are key for restoring muscular strength and performance levels.
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Inflammation and microtrauma
Delayed onset muscle soreness (DOMS) is a common experience for athletes, whether elite or novice. It is characterised by muscle stiffness, pain, and inflammation following intense or unaccustomed exercise. This inflammation and microtrauma are a result of the body's response to high-intensity exercise, which can cause tiny, microscopic tears in muscle fibres.
The inflammatory process is a critical component of DOMS, as it follows the initial microtrauma to the muscles and surrounding connective tissues. This inflammation, along with shifts of fluid and electrolytes, can lead to muscle spasms, further exacerbating the condition. Research has shown that reducing inflammation and swelling following exercise-induced microtrauma can effectively improve muscle soreness and enhance muscular performance.
The mechanism behind DOMS is not entirely understood, but it is believed that the intensity and duration of eccentric activities play a significant role in the severity of symptoms. Eccentric exercises, such as controlled downward motions during a bicep curl or running downhill, cause muscles to tense while lengthening, resulting in small-scale damage or microtrauma to the muscle fibres. This microtrauma stimulates nociceptors (pain receptors) within the muscle's connective tissues, leading to the sensation of pain.
The severity of DOMS is not necessarily indicative of the extent of muscle damage. Instead, it is a protective response, serving as a warning to reduce muscle activity and prevent further injury. Implementing recovery strategies is vital to prevent and manage DOMS, restore muscular strength, and improve performance levels.
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Recovery strategies
Delayed onset muscle soreness (DOMS) is a familiar experience for both elite and novice athletes. It is characterised by muscle pain that begins a day or two after a workout and can range from muscle tenderness to severe debilitating pain. DOMS is caused by microscopic tears and muscle damage, which the body repairs by increasing inflammation. This inflammation may lead to delayed muscle soreness.
- Rest: Listen to your body and give yourself time to rest and recover. While light movement can help ease soreness, intense exercise should be avoided when experiencing DOMS as it may worsen and delay recovery.
- Gentle Movement: Light cardio or active recovery, such as gentle yoga, low- to moderate-intensity walking, cycling, or swimming, can help reduce muscle soreness.
- Stretching: Stretching is beneficial for recovery. Try dynamic stretches before a workout and static stretches after a workout to improve flexibility and reduce muscle tension.
- Warm-up and Cool-down: Always include several minutes of warm-up before a workout and a cool-down period afterward to gradually prepare your muscles for activity and promote recovery.
- Progressive Exercise: Gradually progress into new exercise programs to give your muscles time to adapt and reduce the severity of soreness.
- Hydration: Proper hydration is important for muscle recovery, as dehydration can increase muscle soreness.
- Sleep: Adequate sleep is crucial for recovery, as sleep deprivation has been linked to increased pain sensitivity.
- Massage: Massage has been found to alleviate delayed onset muscle soreness and improve recovery.
- Compression Garments: Wearing compression garments during or after exercise may help reduce muscle soreness and inflammation.
- Nutrition: Proper nutrition supports muscle recovery. Some studies suggest that supplementation with vitamins C and E may help reduce exercise-induced muscle soreness.
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Neural, mechanical, and cellular adaptations
Delayed onset muscle soreness (DOMS) is a frequent post-exercise phenomenon that typically occurs after strenuous and unaccustomed loading. DOMS is distinct from acute muscle soreness, which is a burning sensation experienced during or immediately after intense exercise due to a buildup of metabolites and lactic acid. Instead, DOMS usually involves muscle tightness and tenderness that develop 12 to 24 hours after exercise and can last several days.
Neural Adaptations
The neural adaptations to exercise involve changes in the nervous system's ability to recruit and coordinate muscle fibres efficiently. Neural adaptations to resistance training, for instance, can lead to increased muscle fibre hypertrophy, hyperplasia, and capillary density. This results in improved contractile strength and muscle architecture.
Mechanical Adaptations
Mechanical adaptations refer to the changes in the structure and function of the musculoskeletal system in response to mechanical stimuli, such as exercise. Endurance training, for example, enhances the oxidative capacity and metabolic efficiency of skeletal muscle. This is achieved through adaptations like increased oxygen utilisation (mitochondrial adaptations), improved oxygen delivery (angiogenesis), and enhanced local substrate availability.
Cellular Adaptations
Cellular adaptations occur within the muscle cells themselves. High-intensity exercise can cause microscopic tears in muscle fibres, leading to inflammation and delayed onset muscle soreness. Additionally, cellular respiration and ATP synthesis may be affected due to the accumulation of calcium within the mitochondria. This, in turn, can trigger a series of responses, including the activation of free nerve endings that initiate pain sensations.
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The repeated-bout effect
Delayed onset muscle soreness (DOMS) is a familiar experience for athletes, whether elite or novice. It involves muscle tightness and tenderness, with the pain tending to peak about one to three days after a workout and easing up after that. 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 of straightening your forearm after a bicep curl.
For example, an individual will not be as sore the next time they train their legs as long as they continue to train their legs regularly. This is because the initial exercise bout results in adaptations that are neural, mechanical, and/or cellular in nature, which will reduce muscle damage, stiffness, and soreness the next time.
Overall, the repeated-bout effect highlights the importance of regular training to help avoid muscle soreness and enhance progress toward fitness goals.
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Frequently asked questions
DOMS is the pain and stiffness felt in muscles after strenuous or unaccustomed exercise. It is a type of muscle strain injury, with a pain-free period of 12 to 24 hours and peak soreness between 24 to 72 hours.
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 in the controlled, downward motion of a bicep curl.
There are several ways to treat DOMS, including getting adequate sleep, staying hydrated, eating a well-rounded diet rich in protein, and light exercise such as walking, swimming, yoga, or cycling.
To prevent DOMS, you can gradually increase the intensity of a new exercise programme, taking advantage of the repeated-bout effect. A proper warm-up and cool-down are also crucial, with dynamic stretches and light aerobic activities before your workout, and static stretches after to enhance flexibility and encourage blood flow.
