What is DOMS? Understanding Delayed Onset Muscle Soreness
If you've ever felt sore muscles a day or two after a workout, you've likely experienced something called DOMS, or Delayed Onset Muscle Soreness. This achy, often painful sensation is common after unfamiliar or intense exercise, and although it can be uncomfortable, it's also a normal part of the muscle-building process.
What Causes DOMS?
DOMS typically begins between 24 and 72 hours after an activity, often when you're pushing your muscles in ways they're not used to, whether through new exercises, increased intensity, or longer sessions. The soreness is actually the result of temporary, mild muscle damage and inflammation, often from microscopic tears in the muscle fibres. This reaction is part of your muscles' adaptation process as they heal and grow stronger (Cheung et al., 2003; Schoenfeld, 2012).
Symptoms of DOMS
Soreness: A dull, aching sensation that can make muscles feel tender to the touch.
Stiffness: Muscles may feel tight, limiting movement temporarily.
Reduced strength: During the healing period, your muscles might feel slightly weaker or less responsive (Cleak & Eston, 1992).
The Upside of DOMS
While DOMS can be uncomfortable, it’s often a good sign. The soreness indicates that your muscles are in recovery, healing stronger than before in response to the exercise. Regular exercisers tend to experience DOMS less frequently as their muscles adapt, so this soreness can also be seen as a sign that you’re progressing in your training (Nosaka et al., 2002).
Managing and Relieving DOMS
Fortunately, DOMS typically resolves on its own within a few hours to a few days. However, there are ways to ease the discomfort:
Gentle movement: Light stretching or low-intensity activity can help increase blood flow to sore muscles, potentially reducing pain (Cheung et al., 2003).
Stay hydrated: Water supports muscle recovery and can help reduce inflammation.
Rest and sleep: Giving your body time to recover is crucial for muscle repair and overall energy (Tidball, 2005).
Massage: Research shows that a massage within two hours of activity can help reduce the pain and stiffness associated with DOMS (Hilbert et al., 2003). Massage promotes blood flow to the muscles, which may speed up recovery and lessen discomfort.
When Should You Be Concerned?
DOMS is usually manageable and short-lived. However, if the pain persists beyond a few days or feels sharp rather than achy, it might indicate a more serious strain or injury. In such cases, it’s a good idea to consult a healthcare professional (Cheung et al., 2003).
In Summary
DOMS is a normal part of muscle recovery, particularly after challenging or new workouts. While it may feel uncomfortable, it can actually be a sign of progress as your muscles adapt and become stronger. By giving your body proper care, hydration, and rest, you can minimise soreness and keep progressing toward your fitness goals!