Dominic Stone
Delayed onset muscle soreness (DOMS) is a phenomenon that occurs after an intense workout or physical activity. It is characterised by muscle pain and stiffness that typically begins a day or two after the exertion and can last for several days. DOMS is distinct from acute muscle soreness, which is felt during or immediately after exercise and dissipates shortly after stopping the activity. While the exact mechanism of DOMS is not fully understood, it is believed to be associated with microscopic tears and damage to muscle fibres caused by eccentric exercises, which involve muscle lengthening under load. This damage triggers an inflammatory response in the body, leading to the delayed onset of soreness. DOMS can affect anyone, from elite athletes to beginners, and is a common experience following strenuous or unaccustomed physical activities.
| Characteristics | Values |
|---|---|
| Type of pain | Delayed-onset muscle soreness (DOMS) |
| Time of occurrence | 12-48 hours after a workout |
| Peak soreness | 24-72 hours after a workout |
| Complete resolution | Within a week |
| Cause | Microtrauma or microscopic tears in the muscle |
| Type of exercise | Eccentric exercise |
| Treatment | Rest, active recovery, stretching, hot or cold therapy, massage |
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What You'll Learn
Eccentric exercises cause muscle soreness
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. While any high-intensity exercise can cause DOMS, eccentric exercises are particularly known to trigger it. Eccentric exercises are those in which the muscle is contracted and lengthened simultaneously to resist the body's forward momentum. Examples include the controlled downward motion when straightening the forearm after a bicep curl, or the tensing of the quads when running downhill.
Eccentric exercises cause small-scale damage, or microtrauma, to the muscle fibres. This leads to soreness, which is felt most strongly 24 to 72 hours after the exercise. The pain is typically felt only when the muscle is stretched, contracted, or put under pressure, and not when it is at rest.
The soreness caused by eccentric exercises is due to the increased tension force and muscle lengthening. This may cause the actin and myosin cross-bridges to separate before the muscle enters a state of relaxation, resulting in greater tension on the remaining active motor units. This process is also known as "negative work" because the muscle absorbs energy while contracting.
The muscle soreness caused by eccentric exercises is not necessarily an indicator of the magnitude of muscle damage. It is, however, one of the temporary changes caused by unaccustomed eccentric exercises, along with decreased muscle strength, reduced range of motion, and muscle swelling. These changes occur independently of each other, and soreness is therefore not the cause of reduced muscle function.
To prevent or reduce DOMS, it is recommended to gradually increase the intensity of a new exercise programme, taking advantage of the repeated-bout effect. Additionally, limiting the length of eccentric muscle extensions during exercise may offer some protection against soreness, although this may not always be practical.
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Acute soreness occurs during/post-workout
Acute soreness occurs during and immediately after a workout. It is a burning sensation felt during intense exercise due to a quick buildup of metabolites. This type of soreness usually disappears as soon as or shortly after you stop exercising. Acute soreness is different from delayed soreness, which occurs a day or two after a workout.
The pain felt during acute soreness is a result of a lack of adequate blood flow to the active muscles. It is short-lived and is alleviated when the exercise is discontinued. Acute soreness is often felt during a workout when you're pushing your body, but not too much.
High-intensity exercises can lead to tiny, microscopic tears in your muscle fibres. This type of muscle damage is known as eccentric exercise, which causes small-scale damage (microtrauma) to the muscle fibres. Eccentric exercises involve tensing a muscle while simultaneously lengthening it. For example, when performing a bicep curl, the controlled, downward motion of straightening your forearm is an eccentric movement.
The severity of acute soreness symptoms correlates with the intensity and duration of the activity. Acute soreness can range from mild tenderness to limiting pain. It is important to distinguish between acute and delayed soreness to understand the underlying causes and take appropriate measures to manage the pain and reduce the risk of soreness in the future.
To summarise, acute soreness occurs during or immediately after a workout and is caused by a lack of blood flow to the active muscles, resulting in a burning sensation. This type of soreness is typically short-lived and disappears when the exercise stops.
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Delayed soreness occurs 24-72 hours after exercise
Delayed onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out, starting a day or two after a workout. The pain tends to peak about one to three days after your workout and then eases up. It is important to note that DOMS is different from acute muscle soreness, which is the burning sensation felt during or immediately after a workout due to a quick buildup of metabolites during intense exercise. This acute soreness disappears shortly after stopping the exercise.
DOMS is associated with eccentric exercises, which involve contracting muscles while lengthening them, such as when you stretch out your arm after a bicep curl. High-intensity exercises can cause microscopic tears and minor inflammation in your muscle fibres, leading to DOMS. The pain is typically felt when the muscle is stretched, contracted, or put under pressure, not when it is at rest.
The severity of DOMS symptoms correlates with the intensity and duration of the activity. The soreness increases to a peak between 24 and 72 hours and then gradually subsides, usually resolving within a couple of weeks. DOMS can affect anyone, from elite athletes to beginners or those returning to exercise after a break.
While there is no specific treatment for DOMS, there are ways to manage the pain and reduce its risk in the future. Active recovery, stretching, hot or cold therapy, and gentle exercises like yoga or walking can help ease the soreness. It is also important to listen to your body and take rest days if needed to allow your muscles to repair.
Understanding the difference between delayed and acute muscle soreness is crucial. Delayed soreness occurs 24-72 hours after exercise, while acute soreness happens during or immediately after a workout and disappears shortly after stopping.
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Microtrauma causes muscle pain and stiffness
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles after strenuous exercise. It is important to note that DOMS is different from acute muscle soreness, which occurs during or immediately after a workout and is caused by a quick buildup of metabolites during intense exercise. Acute soreness usually disappears shortly after stopping the exercise.
DOMS, on the other hand, is characterised by soreness that begins a day or two after exercising and can last for several days. The pain tends to peak about one to three days after the workout and then gradually improves. This type of muscle soreness can affect anyone, from elite athletes to beginners or those returning to exercise after a long break.
The underlying cause of DOMS is believed to be microtrauma, or small-scale mechanical damage, to the muscles. High-intensity exercises, especially eccentric exercises, can cause microscopic tears in the muscle fibres. Eccentric exercises involve tensing a muscle while simultaneously lengthening it, such as when you straighten your forearm after a biceps curl or run downhill.
The muscle soreness is a result of the body's inflammatory response to this microtrauma. The inflammation leads to increased tension and muscle lengthening, causing greater tension on the remaining active motor units. This, in turn, results in the sensation of pain and stiffness. The severity of DOMS symptoms correlates with the intensity and duration of the physical activity.
While the exact mechanisms of DOMS are not fully understood, it is believed that the soreness is a protective effect, serving as a warning to reduce muscle activity and prevent further injury. Additionally, the muscle rapidly adapts after an initial bout of eccentric exercise, reducing the risk of severe soreness and damage from the same exercise in the future.
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Recovery methods include rest, light exercise, and massage
Delayed-onset muscle soreness (DOMS) is muscle pain that begins a day or two after a workout. It is caused by eccentric exercises that involve contracting muscles while lengthening them. This results in microscopic tears and muscle damage, leading to soreness and stiffness.
Recovery Methods
Recovery methods for DOMS include rest, light exercise, and massage:
Rest
Giving your muscles adequate rest is crucial for recovery. This means allowing each muscle group sufficient time to recover between workouts. Getting quality sleep is an essential aspect of rest, as sleep deprivation can impair muscle recovery by disrupting the body's inflammation response and hormone production, which are necessary for muscle growth.
Light Exercise
While complete rest may be necessary for a day or two, gentle movements throughout the day can help reduce soreness. Light exercises such as gentle yoga, low- to moderate-intensity walking, cycling, or swimming, can aid in recovery without worsening the soreness. These activities keep your muscles active and improve blood flow, promoting the healing process.
Massage
Massage therapy is a popular recovery method among athletes to reduce muscle soreness and improve flexibility. Massage has been found to be more effective than certain other recovery strategies, such as active recovery. Massage alleviates muscle soreness and promotes muscle recovery, especially when combined with other treatments like compression gear.
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Frequently asked questions
Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout and is caused by microscopic tears and muscle damage.
Eccentric exercises, which cause you to tense a muscle while lengthening it, often trigger muscle soreness. Examples include the controlled, downward motion as you straighten your forearm after a bicep curl or the way your quads tense up when running downhill.
Light exercise, active recovery, stretching, hot or cold therapy, and massage can help ease the soreness.
The soreness increases to a peak between 24 and 72 hours after the workout and then subsides by 7 days.
