What is DOMS?

Delayed onset muscle soreness, commonly known as DOMS, is the muscle discomfort and stiffness that occurs after engaging in unfamiliar or intense physical activity. Unlike acute soreness, which happens during exercise due to muscle fatigue, DOMS develops hours after a workout and can last for several days. It is a natural response to physical exertion, particularly when muscles are exposed to eccentric movements, increased intensity, or new exercises.

What is DOMS: Causes and Understanding

DOMS occurs due to microscopic muscle fiber damage caused by exercise stress. While this damage is necessary for muscle adaptation and growth, it leads to temporary soreness and inflammation as the body repairs and strengthens the affected tissues. It is important to differentiate between acute muscle soreness and DOMS. Acute muscle soreness occurs during or right after exercise due to a rapid buildup of metabolites like lactic acid and resolves quickly, whereas DOMS manifests 24 to 48 hours later due to muscle damage and can last for several days. Several factors contribute to DOMS, including:

• Eccentric contractions – Movements where the muscle lengthens under tension, such as downhill running, lowering weights, or the downward phase of squats, cause more muscle damage than concentric contractions. Eccentric exercises, such as the controlled downward motion in exercises like biceps curls, are particularly effective at triggering DOMS.

• Increased workout intensity – Pushing muscles beyond their accustomed workload leads to microtears in the muscle fibers.

• New exercises – Performing unfamiliar movements places stress on muscles that are not conditioned for those specific actions.

• Repetitive motion – High repetitions or prolonged activity can contribute to muscle strain and delayed soreness.

Pathophysiology of Muscle Soreness

When you push your muscles through unaccustomed or strenuous exercise, especially those involving eccentric muscle contractions, tiny tears occur in the muscle fibers. This micro-damage triggers an inflammatory response, releasing chemical mediators like bradykinin, histamine, and prostaglandins. These chemicals activate pain receptors, leading to the familiar sensation of muscle soreness.

The body’s inflammatory response also sets off various cellular pathways, including the NF-κB pathway, which plays a crucial role in managing inflammation and muscle repair. Additionally, the release of reactive oxygen species (ROS) and the activation of proteolytic enzymes further contribute to muscle damage and soreness. This complex process, while uncomfortable, is a natural part of muscle adaptation and growth.

Risk Factors for Onset Muscle Soreness

Several factors can increase your risk of experiencing onset muscle soreness:

1. Intensity and Duration of Exercise: High-intensity workouts and prolonged exercise sessions, particularly those involving eccentric muscle contractions, are more likely to cause DOMS.

2. Novelty of Exercise: Trying out new exercises or activities can stress muscles that aren’t used to those specific movements, increasing the risk of soreness.

3. Age: As we age, our muscles undergo changes that can make us more susceptible to DOMS.

4. Fitness Level: If you’re just starting out or have a lower fitness level, your muscles may not be as adapted to exercise-induced stress, making DOMS more likely.

5. Genetic Predisposition: Some people are naturally more prone to DOMS due to genetic factors that affect muscle function and recovery.

Symptoms of DOMS

DOMS typically develops within several hours after exercise, peaking between 24 and 72 hours. DOMS symptoms typically manifest 24 to 48 hours post-exercise. Common symptoms include:

• Muscle stiffness and tenderness – Affected muscles may feel tight or sensitive to touch. The affected muscle may also experience decreased strength and range of motion.

• Reduced strength and range of motion – Temporary weakness and limited flexibility can occur as the muscles recover.

• Swelling and inflammation – Mild swelling in the affected area is a natural part of the muscle repair process.

• Discomfort when moving – Activities that engage the sore muscles may feel more challenging.

How to Manage and Reduce Exercise Induced Muscle Damage

While DOMS is a normal response to exercise, certain strategies can help minimize discomfort and support recovery:

• Starting a new exercise program may lead to intense muscle soreness, which should be communicated to clients to prevent them from quitting.

• Active recovery – Engaging in light movement, such as walking, yoga, or low-intensity cycling, can promote blood flow and reduce stiffness.

• Hydration – Staying well-hydrated supports muscle recovery by aiding in nutrient transport and reducing inflammation.

• Proper nutrition – Consuming protein and carbohydrates after a workout helps rebuild muscle fibers and replenish energy stores.

• Foam rolling – Using a foam roller or massage techniques can help alleviate muscle tightness and improve circulation.

• Heat and cold therapy – Applying heat can relax tight muscles, while cold therapy may reduce inflammation and numb soreness.

• Stretching and mobility work – Gentle stretching can maintain flexibility and relieve muscle tension.

Nutrition and Recovery

Proper nutrition is key to recovering from exercise-induced muscle damage and soreness. Here’s what you need to include in your diet:

1. Adequate Protein: Essential for repairing and rebuilding muscle fibers.

2. Complex Carbohydrates: Help replenish energy stores and support muscle function.

3. Healthy Fats: Aid in reducing inflammation and supporting overall muscle health.

4. Antioxidants: Combat oxidative stress and reduce muscle damage.

Certain nutrients and supplements can also aid in recovery:

1. Creatine: Known to help reduce muscle damage and soreness.

2. Probiotics: Support gut health and immune function, which can enhance recovery.

3. Omega-3 Fatty Acids: Help reduce inflammation and muscle damage.

Can DOMS Be Prevented?

Although DOMS cannot always be avoided, there are ways to reduce its severity:

• Gradual progression – Increasing workout intensity, volume, or weight progressively allows muscles to adapt without excessive strain. Gradually increasing the intensity of eccentric muscle contractions can help muscles adapt without excessive strain.

• Proper warm-up and cooldown – Preparing muscles before exercise and incorporating a cooldown can help reduce post-workout soreness.

• Consistency in training – Regular exercise helps muscles adapt to activity, making them less susceptible to extreme soreness.

• Balanced training approach – Including a mix of strength, mobility, and recovery sessions prevents overloading specific muscle groups.

The repeated-bout effect suggests that performing the same exercise repeatedly can reduce the severity of DOMS over time. Microscopic damage to muscle fibres occurs during eccentric contractions, leading to soreness as the body repairs and strengthens these fibres. This adaptation helps muscles become more resilient to future bouts of the same exercise.

Repeated-Bout Effect

The repeated-bout effect is a fascinating phenomenon where your muscles adapt to repeated exercise, resulting in less muscle damage and soreness over time. Here’s how it works:

1. Muscle Fiber Adaptation: With repeated exercise, your muscles increase the production of proteins involved in repair and rebuilding, making them more resilient.

2. Increased Antioxidant Capacity: Regular exercise boosts your body’s production of antioxidants, which help mitigate oxidative stress and muscle damage.

3. Improved Muscle Function: Consistent exercise enhances muscle function, reducing the likelihood of future soreness.

You can induce the repeated-bout effect by:

1. Repeated Exercise: Regularly engaging in exercise, especially those involving eccentric muscle contractions.

2. Progressive Overload: Gradually increasing the intensity and volume of your workouts over time.

3. Periodized Training: Alternating between high-intensity exercise and periods of low-intensity exercise or rest.

By understanding the pathophysiology of muscle soreness, recognizing risk factors, and implementing proper nutrition and recovery strategies, you can reduce the severity of DOMS and enhance your overall muscle function and recovery.

How Long Does DOMS Last?

DOMS usually lasts between 24 and 72 hours, with symptoms gradually subsiding as the muscles recover. Muscle pain typically peaks one to three days post-exercise and is a consequence of microscopic tears in muscle fibers. Severe soreness lasting longer than a few days may indicate excessive strain or potential muscle injury. Rest and proper recovery techniques can help alleviate prolonged discomfort.

Conclusion

DOMS is a natural part of the muscle adaptation process, signaling that the body is responding to physical exertion. While temporary soreness can be uncomfortable, it is a normal and necessary part of strength development and endurance improvement. Managing DOMS through proper recovery, hydration, and progressive training can help reduce its impact and support long-term fitness goals.

FAQs

Is DOMS a sign of a good workout?

DOMS indicates muscle adaptation, but soreness is not the only measure of workout effectiveness. Progression and consistency are more important.

Can I work out with DOMS?

Light movement and active recovery can help reduce stiffness, but intense exercise targeting sore muscles may prolong recovery.

Does stretching reduce muscle soreness?

Stretching improves flexibility but does not prevent DOMS. However, mobility exercises may reduce stiffness.

Are certain exercises, like eccentric muscle contractions, more likely to cause DOMS?

Eccentric movements, heavy resistance training, and new exercises are more likely to trigger delayed onset muscle soreness (DOMS), which typically peaks between 24 to 72 hours after exercise. Eccentric exercise, which involves muscle lengthening, is particularly effective at triggering DOMS.

Should I take pain relievers for DOMS?

Pain relievers can reduce discomfort but may interfere with the muscle repair process. Natural recovery methods are typically recommended.