What Is DOMS and How Can You Manage It?

Delayed onset muscle soreness, or DOMS, hits many who work out. It’s different from the soreness felt right after exercise. DOMS appears 12 to 24 hours later and peaks from one to three days after¹.Then, it slowly goes away.

The signs of DOMS are sore muscles, feeling stiff, swelling, and not being able to move as usual¹.You might also feel weaker for a bit. It’s a myth that DOMS only means you had a good workout².Anyone can get it, no matter how fit they are.

Key Takeaways

• Delayed onset muscle soreness (DOMS) appears 12 to 24 hours after exercise.
• Symptoms peak within one to three days following exercise¹.
• DOMS involves muscle tenderness, stiffness, and a temporary loss of muscle strength¹.
• Common remedies include gentle movement, massages, cold and warm baths, nutritional supplements, and topical analgesics.
• DOMS can affect everyone, from elite athletes to beginners.

Understanding Delayed Onset Muscle Soreness (DOMSDelayed Onset Muscle Soreness)

DOMS happens after you exercise hard or try new workouts. In the past, people thought it was from lactic acid. But now, experts say it’s because of tiny tears in the muscles and swelling. DOMS starts to kick in 12-24 hours after you push your limits at the gym³. It can stick around for up to three days later⁴.

When you have DOMS, your muscles feel sore and stiff. This can make it tough to work out again or even do daily stuff. The soreness is at its worst between one and three days after your workout³. It actually comes from the tissue that connects your muscles⁴. Foam rolling right after a tough session and then daily can help ease the pain⁴.

Massages within the first 72 hours after exercising can help with DOMS pain⁵. Drinking enough water helps your tissues heal and stay flexible⁵. Light activities like biking or stretching can also make DOMS feel better⁵. Doing different exercises and warming up before, and cooling down after, prevents soreness and keeps you active⁴.

Usually, DOMS goes away on its own in a couple of days⁵. Muscle repair starts three days after a workout and is done by a week³. It’s important to listen to your body and adjust your workouts over time. This helps lessen DOMS effects and provides better muscle pain relief⁴.

Causes of DOMS

Knowing why Delayed Onset Muscle Soreness (DOMS) happens helps us manage and prevent it. DOMS is mainly due to the physical stress our muscles go through during exercise. This is especially true for workouts that are new to us or very intense.

Microtrauma to Muscle Fibers

Muscle fibers experience microtrauma, which means tiny tears in the muscle. This happens a lot during exercises where muscles stretch under load. An example is when you’re going down stairs or doing deep squats⁶. These small tears lead to damage at the muscle’s Z-line⁷. This is where they start to stretch and hurt more.

Inflammatory Response

After these tears, our body reacts with swelling and soreness. This reaction helps heal but also makes muscles stiff and sore. This inflammation is the body’s way of fixing and getting stronger over time. If DOMS gets really bad, our body might limit muscle use to avoid more damage⁷.

Role of Eccentric Exercise

Eccentric exercise, where the muscle stretches under force, is the main reason for DOMS. These kinds of workouts cause more damage and pain, which shows up a day to three days later and can last a week⁶. Our muscles get used to this stress over time. This adaptation makes them less likely to get damaged from the same exercises⁷.

The table below shows different exercises and how likely they are to cause DOMS:

Type of Exercise	DOMS Potential	Example Exercises
Eccentric (Lengthening)	High	Descending stairs, deep squats
Isometric (Static)	Low	Holding a plank, wall sit
Concentric (Shortening)	None	Bicep curl upward motion

Understanding DOMS better helps with planning workouts. It lets us work out in a way that lowers the risk of getting sore.

Common Symptoms of DOMS

Delayed Onset Muscle Soreness (DOMS) presents a range of symptoms after heavy workouts. These often start showing 24 to 72 hours after the activity, peaking during this timeframe⁸.

Muscle Pain and Tenderness

DOMS often brings muscle pain and tenderness, making moving and stretching hard. This pain usually starts 12 to 24 hours post-exercise and is worst after 48 hours⁹. Activities with lots of eccentric movements, like slow squats or downhill running, are known to cause this pain⁸⁹.

Because of muscle stiffness and movement pain, people may skip their workouts. This can hurt their health over time⁸.

Reduced Range of Motion

Those with DOMS often find their movements limited⁸. Muscle stiffness plays a big role in this. This stiffness combined with pain makes daily tasks difficult. Also, not drinking enough during extensive workouts can make stiffness worse. This dehydration can risk more muscle damage and lower workout performance¹⁰

Swelling and Stiffness

Swelling and stiffness are also key parts of DOMS, adding to post-workout woes. These lead to more pain during movement. This swelling comes from tiny tears in the muscle fibers and fascia, causing inflammation and peak pain between 24 to 48 hours after exercise⁸⁹.

It’s vital to deal with these symptoms quickly. Resting and active recovery are key to easing muscle soreness and stiffness⁸⁹.

• Muscle pain and tenderness caused by micro-traumas⁸⁹
• Reduced range of motion due to stiffness and discomfort⁸
• Swelling and muscle stiffness from micro-tears and inflammation⁸

Effective DOMS Treatments

There are many ways to help with DOMS, focusing on muscle recovery and easing pain.

Massage and Self-myofascial Release

Massage and self-myofascial release, like foam rolling, really help with DOMS symptoms¹¹. Massage boosts blood flow and eases muscle tightness. Foam rolling helps with muscle tenderness and speeds up recovery¹¹.

Topical Analgesics and Pain Relievers

For DOMS, over-the-counter pain creams and painkillers, like ibuprofen, can help. But, it’s best to check with a doctor for alternatives like paracetamol, as some meds might slow down healing¹¹.

Cold and Warm Baths

Switching between cold and warm baths also helps with DOMS. Cold baths reduce inflammation and soreness. Warm baths boost blood flow and make tissues more flexible¹¹. Many pro athletes use ice baths after exercising to recover faster¹¹.

Nutritional Supplements

Eating right is key for DOMS recovery. Protein and carbs lessen muscle soreness and help heal¹². Also, supplements like curcumin and D-ribose can lower inflammation and make recovery quicker¹².

Treatment Method	Benefits
Massage & Myofascial Release	Increases blood flow, reduces muscle tension, decreases tenderness
Topical Analgesics & Pain Relievers	Offers pain relief, but may interfere with healing if anti-inflammatory
Cold & Warm Baths	Reduces inflammation with cold, increases flexibility with warm
Nutritional Supplements	Reduces soreness, diminishes inflammation, supports recovery

What Is DOMS and How Can You Manage It?

Delayed onset muscle soreness (DOMS) occurs after doing new or intense exercises. It usually starts 12-24 hours after working out. The worst pain happens 24-72 hours later¹³. It peaks about 48 hours after exercise that your body isn’t used to¹⁴. There are ways to manage the soreness to keep moving towards your fitness goals.

To handle DOMS, try various muscle recovery methods. Gentle movements and stretching can lessen soreness. Foam rolling helps smooth out tight spots in muscles¹⁴. A targeted massage also reduces inflammation and aids recovery¹⁵. Using ice packs, contrast water therapy, and pain relievers can help with pain, but they don’t fully solve DOMS¹³.

When working out, don’t ignore intense pain. Give your muscles time to adjust. Light activities like swimming and gentle stretching help with soreness¹⁴. Eating protein-rich foods and getting enough vitamins E and C speed up recovery¹⁴. Drinking enough water is key since it makes up 82% of your blood and helps with soreness¹⁵. Getting at least seven hours of sleep helps muscles build and prevents DOMS¹⁵.

Knowing about DOMS and how to deal with it keeps your fitness plans on track. With the right approach to managing DOMS, you can improve your workout experience and keep making progress.

DOMS Management Strategies	Details
Gentle Movements and Stretching	Helps ease muscle soreness and improve flexibility
Foam Rolling	Releases tight trigger points and smooths sore knots14
Targeted Massage	Reduces inflammation and aids muscle recovery15
Pain Reduction Measures	Ice packs, contrast water therapy, and pain relief agents alleviate pain13
Proper Hydration	To maintain water levels, which constitute 82% of blood volume15
Nutrition	Meals rich in protein, vitamins E and C enhance recovery14
Sleep	At least seven hours to prevent DOMS and support muscle building15

Preventing DOMS

When it comes to stopping DOMS, getting ready for exercise matters a lot. Begin with drinking enough water and warming up well. This makes a big difference in how your muscles feel after working out. Athletes should slowly up their workout levels to prevent muscle soreness and injury.

Doing a cool-down after working out helps with recovery, even though it doesn’t stop DOMS by itself. Moving around is good for easing muscle pain because it gets blood moving and lessens soreness¹⁶. Using a foam roller also lessens muscle soreness and can boost your next workout performance¹⁷.

Athletes should add eccentric exercises to their routines carefully, to lower the chance of DOMS and injuries. For instance, marathon runners drinking tart cherry juice experienced less muscle pain. This shows eating right plays a big role in preventing muscle soreness¹⁷. Also, taking caffeine before exercising can cut muscle pain by 48 percent¹⁷.

Furthermore, getting a massage after working out can greatly ease pain and help the body deal with DOMS¹⁷. Light workouts are good for sore muscles too. But if the pain lasts more than three days, or if it’s sharp and stops you from moving, you might need to see a doctor¹⁶.

Using these tips not only helps prevent DOMS but also makes working out more enjoyable and effective. It ensures muscle soreness won’t stop you from staying active and getting better.

Conclusion

Learning how to handle DOMS is key for better muscle recovery and post-workout routines. DOMS usually starts 24 to 72 hours after a tough workout and hits its peak in 1 to 2 days. It then gets better about 4 days later, based on different factors¹⁸. Signs of DOMS are dull pain, stiffness, soreness, and less movement in muscles¹⁹. Different exercises, like eccentric and plyometric ones, impact DOMS’s severity¹⁸.

To tackle DOMS effectively, try soft tissue treatment, active resting, dipping in cold water, wearing compression clothes, eating right, and applying heat¹⁸. A diet rich in protein and anti-inflammatory foods helps muscles recover and reduces swelling from DOMS²⁰. Athletes find compression helpful for easing DOMS²⁰. Also, gentle exercises such as swimming or biking can lessen soreness and stiffness¹⁹.

By using smart practices and treatments, you can manage DOMS well. This lets you keep up with fitness plans and helps muscles recover. Warm-ups, cool-downs, and slowly upping your workout level can prepare you better for post-exercise and may cut down on severe DOMS¹⁸. These thorough methods make working out much better, leading to great long-term results.

FAQ

What is delayed onset muscle soreness (DOMS)?

DOMS, or delayed onset muscle soreness, starts a day or two after a workout. It hits its peak one to three days later. It leads to pain when stretching, tenderness, stiffness, swelling, tiredness, and weaker muscles.

How can you prevent muscle soreness?

To prevent muscle soreness, drink plenty of water and warm-up well before exercise. Increase exercise intensity slowly and cool down afterward. Also, gradually do more eccentric exercises to lower DOMS risks.

What causes DOMS?

DOMS is caused by tiny tears in muscle fibers from intense exercise, especially eccentric exercises. An inflammatory response to these tears adds to the soreness.

What are the common symptoms of DOMS?

DOMS symptoms include muscle pain and sensitivity, decreased motion range, and stiffness. You might also notice swelling and discomfort when stretching muscles. These symptoms can affect daily activities for days after exercising.

What are effective treatments for managing DOMS?

To manage DOMS, massage and self-myofascial release help, as do pain relief creams and painkillers. Alternating cold and warm baths, along with supplements like curcumin and D-ribose, reduces inflammation and speeds up recovery.

How can you manage muscle soreness after exercise?

Gentle movement, careful massage, adjusting workout intensity, and keeping hydrated and nourished can manage soreness. Techniques like myofascial release and taking cold and warm baths can also ease the symptoms.

What role do eccentric exercises play in causing DOMS?

Eccentric exercises, where muscles stretch under tension, are key in causing DOMS. They’re more likely to create microtears in muscles. This leads to an inflammation that causes soreness.

What is the difference between acute muscle soreness and DOMS?

Acute muscle soreness happens during or right after exercise. DOMS shows up one to three days later. DOMS includes pain when stretching, tenderness, less motion, swelling, and fatigue. It also makes muscles weaker for a time.

Can DOMS indicate a good workout?

DOMS doesn’t mean you had a great workout. Soreness doesn’t equal fitness gains. Both beginners and pros can get DOMS. It doesn’t tell you if your workout was effective.

When should you seek medical consultation for DOMS?

If DOMS stops you from doing daily tasks or comes with deep-colored urine or big swelling, see a doctor. These signs can mean something more serious that needs medical care.