Delayed Onset Muscle Soreness (DOMS): What It Is, and How to Relieve It

Here’s why you feel like you can’t move after a really tough workout.

We’ve all been there – the day after a strenuous leg workout, the simple act of rising from the couch or navigating a flight of stairs feels like a Herculean task. You’re enveloped in soreness, that distinctive, sometimes torturous sensation known as delayed onset muscle soreness (DOMS). It’s a blend of gratification and agony; proof that you pushed your body to the limit. But what exactly causes this post-exercise discomfort? Is it an indicator of a successful workout or something to avoid at all costs? How can you alleviate the discomfort and accelerate your recovery? This comprehensive guide will unravel the mysteries of DOMS, equipping you with the knowledge needed to embrace those rusty limbs and keep moving forward.

What is Delayed Onset Muscle Soreness (DOMS)?

Delayed onset muscle soreness, affectionately abbreviated as DOMS, encompasses the muscle pain and discomfort experienced several hours to a few days after physical exercise. According to Robert Andrews PT, DPT, a physical therapist at the Hospital for Special Surgery, the soreness typically sets in around 24 hours post-workout, peaking at around the 48-hour mark, and occasionally persisting for over 72 hours.

DOMS doesn’t result from your routine walk around the block; rather, it emerges when you engage in more intense exercise or employ greater resistance (such as heavier weights or thicker resistance bands) than your body is accustomed to handling. This form of soreness signifies that you’ve pushed your muscles beyond their comfort zone.

While it might seem like any post-workout soreness qualifies as DOMS, it’s important to distinguish between this delayed soreness and immediate or acute muscle soreness, which occurs during exercise due to muscle fatigue. The mechanisms responsible for these two types of soreness differ.

What Causes Delayed Onset Muscle Soreness?

The precise origins of DOMS remain somewhat enigmatic, even for experts. Grayson Wickham PT, DPT, CSCS, founder of the mobility and flexibility platform Movement Vault, explains that DOMS is not fully understood. Various theories attempt to elucidate its causes, including connective tissue damage, muscle spasms, muscle damage, and inflammation. However, current consensus leans towards a combination of these factors, possibly involving microscopic damage to muscle cells.

In simpler terms, experts believe that strenuous exercise inflicts minute traumas on muscle tissue. The more rigorous the exercise, the greater the trauma, leading to more pronounced soreness during the recovery phase. Notably, the once-popular theory that “lactic acid” was the primary culprit behind DOMS has been debunked. While lactic acid does accumulate in muscles during intense workouts, it dissipates within hours after exercise cessation and does not contribute significantly to post-workout soreness.

To incite DOMS, you typically need to subject your muscles to activities they are unaccustomed to. This often occurs when people resume exercise after a prolonged hiatus or when they escalate exercise intensity, volume (number of sets), or load (weight) during a workout. Even seasoned fitness enthusiasts can experience DOMS by elevating any of these exercise parameters.

Eccentric exercise, characterized by muscle contraction while lengthening, also plays a significant role in DOMS induction. Movements like slow-descending squats, where you lower yourself gradually before returning to an upright position, fall under the category of eccentric exercises. These motions cause more muscle damage than regular exercises and significantly contribute to DOMS.

Symptoms of Delayed Onset Muscle Soreness

If you’re grappling with DOMS, expect to encounter several distinctive symptoms. Robert Andrews highlights that individuals with DOMS typically experience “an aching pain in the muscle, stiffness, throbbing, tightness, and heightened sensitivity when touching or rubbing the affected muscle.” These sensations tend to intensify when attempting to stretch or flex the muscle, further compounding the discomfort.

Notably, DOMS affects entire muscle groups, so if you experience sharp, localized pain at a specific point, it may indicate an injury rather than typical muscle micro-trauma associated with DOMS. In such cases, it is advisable to consult a medical professional or a physical therapist.

Is DOMS a Reliable Indicator of a Successful Workout?

While severe muscle soreness following a workout may create the impression of a triumphant training session, it should not be the primary goal. Grayson Wickham advises against striving for extreme soreness as a post-workout marker. The objective should be gradual, progressive exercise that challenges the body, inducing mild to moderate soreness. Excessive soreness, he cautions, may signify excessive muscle damage, which is counterproductive to long-term fitness progress.

It’s worth noting that beginners or individuals returning to exercise after a hiatus may experience heightened soreness during the initial two to three weeks as their bodies adapt to the new physical demands. As one’s fitness and strength improve, the severity of DOMS typically diminishes.

In summary, soreness should not be the sole gauge of a successful workout. Fitness improvement is an enduring process, and overly intense, sore-inducing workouts do not necessarily yield superior results. As Robert Andrews emphasizes, “Soreness that significantly impacts daily life should not be the objective.”

Managing Delayed Onset Muscle Soreness

While you can’t miraculously banish DOMS, you can employ several strategies to alleviate discomfort and support the recovery process:

1. Gentle Movement: Engaging in light activities like stretching or low-intensity cardio, such as a leisurely bike ride, can help alleviate soreness and promote blood flow to damaged muscles.

2. Heat and Cold: Sauna sessions and cold showers can provide temporary relief by reducing muscle tension and inflammation. Alternating between heat and cold can be particularly effective.

3. Foam Rolling: Using a foam roller to massage sore muscles can help release tension and alleviate discomfort. Focus on the affected muscle groups for relief.

4. Massage Therapy: Professional massage therapy or self-massage techniques can be beneficial for easing muscle soreness.

5. Proper Hydration and Nutrition: Staying adequately hydrated and consuming a balanced diet rich in nutrients can aid in muscle recovery.

Exercising with DOMS: Yes or No?

You can continue exercising with DOMS, but moderation is key. Light exercise can enhance blood flow and nutrient delivery to sore muscles, potentially expediting recovery. However, if your DOMS is particularly severe in a specific muscle group, it’s advisable to avoid subjecting that area to intense exercise until it has had sufficient time to heal.

As your body warms up during light exercise, you may notice a reduction in soreness. If you do not experience significant pain, you can proceed with your workout routine.

Preventing DOMS and Seeking Medical Attention

To minimize the occurrence of DOMS, gradual progression in exercise intensity is crucial. Tailor your workouts to align with your current fitness level and progressively challenge your body without excessive strain.

While DOMS is typically harmless, it’s essential to distinguish it from a severe condition known as rhabdomyolysis, characterized by muscle fiber damage and potential kidney complications. Rhabdomyolysis is exceedingly rare and typically results from extreme exertion. If you experience severe muscle soreness accompanied by dark urine, swelling, and significant pain, consult a medical professional immediately.

In conclusion, DOMS is a common and manageable side effect of intense physical activity. By understanding its origins, symptoms, and appropriate management strategies, you can navigate the challenges of DOMS while continuing to pursue your fitness goals. Remember, exercise should be a source of empowerment and vitality, and while a bit of soreness can be a sign of progress, it should never overshadow the joy of a healthy, active lifestyle.