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Muscle soreness is a common phenomenon that occurs after physical activity. It is known as delayed onset muscle soreness (DOMS) and can last anywhere from a few days to a couple of weeks. DOMS is caused by microtears or minor inflammation in the muscles, which prompts the body to heal and adapt, strengthening the muscles. While the exact cause of DOMS is still unclear, it is generally not due to a buildup of lactic acid in the muscles.
| Characteristics | Values |
|---|---|
| Cause | Microtears in muscle fibres, inflammation, overexertion |
| Timing | Delayed onset, usually 12-24 hours after exercise |
| Duration | A few days to a couple of weeks |
| Treatment | Active recovery, stretching, hot or cold therapy, massage |
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What You'll Learn
Delayed onset muscle soreness (DOMS)
DOMS can occur after any physical activity that places unusual strain on the muscles, such as higher-intensity workouts, or physical activity that differs from your normal routine. It can be uncomfortable and disruptive, but the pain typically disappears within a few days. However, it can last anywhere from a few days to a couple of weeks.
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Microtears in muscle fibres
Muscle soreness can occur several hours after physical activity, and doctors refer to this condition as Delayed Onset Muscle Soreness (DOMS). This phenomenon can happen to anyone, regardless of their physical fitness level. While the exact cause of DOMS is not yet clear, experts believe that it is due to microscopic tears in the muscle fibres, which can occur during exercise. These microtears in the muscle fibres can cause muscle soreness as the body works to heal these tears.
High-intensity exercises, such as eccentric exercises, often trigger DOMS. Eccentric exercises involve tensing a muscle while simultaneously lengthening it. For example, when you slowly lower your forearm back to its starting position after doing a bicep curl, you are performing an eccentric movement. Similarly, the way your quadriceps tense up when running downhill is another example of an eccentric movement.
The microscopic tears caused by these exercises can lead to minor inflammation in the muscles, which is a natural response to the damage. This inflammation triggers the body's immune system to send T-cells, a type of immune cell, to the damaged areas to facilitate healing. While this process is essential for muscle recovery, it can also contribute to the sensation of soreness.
The severity of muscle soreness depends on the type, duration, and frequency of the physical activity. It is important to note that muscle soreness is typically not dangerous and usually resolves within a few days to a couple of weeks. However, if the soreness persists or worsens, it may be a sign of a more serious injury, and it is advisable to consult a doctor.
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Lactic acid build-up
Lactic acid is produced during exercise as the muscle breaks down glucose after all available oxygen has been used. However, lactic acid does not hang around in the body long enough after exercise to cause delayed onset muscle soreness (DOMS). This is because, according to a 1983 study published in the journal The Physician and SportsMedicine, lactic acid is cleared from the body within an hour of exercise. Therefore, the soreness felt a day or two after a workout is not due to lactic acid build-up.
Acute muscle soreness, on the other hand, is due to lactic acid build-up. This is the burning sensation felt in a muscle during or immediately after a workout due to the quick build-up of metabolites during intense exercise. This type of soreness is not delayed and usually disappears as soon as or shortly after you stop exercising.
While DOMS is not caused by lactic acid build-up, it is still a result of high-intensity exercise. DOMS is caused by microscopic tears in muscle fibres that develop during exercise. The body responds to this damage by increasing inflammation, which may lead to delayed onset soreness in the muscles. This type of soreness is felt a day or two after a workout and peaks about one to three days after.
Although DOMS is not dangerous and should resolve within a couple of weeks, it can be uncomfortable and disruptive. There are a few treatments that can help alleviate the pain, such as active recovery, stretching, hot or cold therapy, and massage. However, these treatments do not undo the underlying muscle damage or improve muscle function.
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Muscle inflammation
Muscle soreness, or Delayed Onset Muscle Soreness (DOMS), is a common phenomenon experienced by many individuals who engage in physical activity. While it is not a cause for medical concern, it can cause significant discomfort and impact one's ability to perform daily tasks. The sensation typically arises 12 to 24 hours after exercise and tends to peak within 24 to 72 hours. Fortunately, there are various treatments available to alleviate the pain and promote healing.
DOMS is characterised by muscle pain that occurs after working out, particularly after engaging in new or intense exercises. The pain can range from a mild ache to more severe discomfort and can last for several days or even a couple of weeks. In most cases, it is not indicative of a more serious injury, but rather a sign that the body is adapting to the physical demands placed upon it.
The underlying cause of DOMS is attributed to microscopic tears and minor inflammation in the muscle fibres. High-intensity exercises can lead to these tiny tears, resulting in muscle damage. The body responds to this damage by increasing inflammation, which may lead to delayed onset soreness. This inflammation triggers a response from the immune system, which sends immune cells called T-cells to the damaged sites, initiating the healing process.
While the exact mechanisms linking inflammation and pain are not yet fully understood, it is believed that the accumulation of electrolytes, such as calcium, and the release of muscle enzymes may play a role in triggering both healing and pain. Additionally, it was once thought that lactic acid buildup was a contributing factor to DOMS, but this theory has since been debunked. Lactic acid, produced during exercise, does not remain in the body long enough to cause delayed onset soreness.
Various treatments are available to help manage DOMS. Active recovery, light exercise, stretching, and massage can aid in easing the soreness. Additionally, cold therapy, such as cold water immersion or ice baths, has been found to be slightly more effective than no treatment, providing some relief from the pain. It is important to note that while these treatments can alleviate pain, they do not repair the underlying muscle damage or improve muscle function.
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Muscle overexertion
DOMS is caused by microscopic tears and damage to muscle fibres, which result in inflammation and the accumulation of electrolytes such as calcium. The body's immune system responds to this damage by sending T-cells to the affected areas, triggering a healing process that leads to muscle strengthening. However, the exact mechanisms that cause pain and soreness are still not fully understood by scientists.
The severity of DOMS depends on the type, duration, and frequency of the physical activity. It is important to note that this type of muscle soreness is different from acute muscle soreness, which is the burning sensation felt during or immediately after intense exercise due to the buildup of metabolites. Acute muscle soreness usually disappears shortly after stopping the exercise.
There are various treatments available to alleviate the discomfort of DOMS, although there is limited scientific evidence supporting their effectiveness. These include active recovery, stretching, hot or cold therapy, massage, and topical analgesics. While these treatments may provide relief, they do not address the underlying muscle damage or improve muscle function. Therefore, it is crucial to gradually increase the intensity of workouts and allow the body to adjust to new exercises to prevent DOMS and reduce its impact.
In rare cases, extreme muscle soreness that persists or is accompanied by symptoms such as dark urine, muscle cramps, or fatigue may indicate a more serious condition, such as rhabdomyolysis (rhabdo), which requires immediate medical attention.
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Frequently asked questions
Any physical activity that places unusual strain on the muscles can lead to soreness. This is known as Delayed Onset Muscle Soreness or DOMS. It usually occurs several hours or days after physical activity.
The exact cause of DOMS is still unclear. Some experts believe it may be due to microscopic tears in the muscle fibres, which can develop during exercise. Others believe it is caused by the body's inflammatory response to the damage, which triggers both healing and pain.
While there are few scientifically proven treatments for DOMS, some people may find certain treatments helpful. These include active recovery, stretching, hot or cold therapy, and massage.
DOMS is not dangerous and should resolve within a couple of weeks. If it doesn’t, or if the pain is severe and prevents you from doing everyday activities, it may be a sign of a more serious injury or condition and you should consult a doctor.
