Understanding Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness (DOMS) is a phenomenon in which muscle pain or stiffness develops a day or two after exercise. While it is most common in people who have just started exercising, it can happen to anyone who has increased the duration or intensity of a workout routine.

DOMS is considered a normal response to unusual exertion and is part of the adaptation process by which the muscles recover as they undergo hypertrophy (an increase in muscle size).

Causes

DOMS is not the same thing as muscle pain experienced during exercise or caused by an injury such as a strain or sprain. Rather, it is related to increased stress in muscle fibers as you exert them excessively. This can also occur if you engage in movements your muscles are not accustomed to, such as new exercise.

Eccentric muscle contractions, in which muscle contracts as it lengthens, are the type most associated with DOMS. Examples of this including descending stairs, running downhill, lowering weights, doing deep squats, and lowering yourself during push-ups.

Treatment

There is no one, simple way to treat delayed onset muscle soreness. Some people find acupressure mats to be beneficial for relieving muscle tension and stiffness. While gentle stretching, vibration therapy, and even ice-water immersion have all been suggested as reasonable options, most studies have been contradictory as to whether these actually work.

In the end, personal experience will dictate which works best. It could be as simple as slipping into a pair of recovery shoes to combat leg fatigue and tightness in your feet. There are several methods commonly employed by athletes to treat DOMS.

Active Recovery

Active recovery is a technique that involves using low-impact aerobic exercise immediately after a workout to increase the blood flow to overworked muscles. The increased blood supply may also help alleviate inflammation.

Ice or Contrast Water Bath

An ice or contrast water bath in a cold plunge tub is something many professional athletes swear by; it provides a "quick fix" cooldown of inflamed or overexerted muscles.

NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin, ibuprofen, and naproxen, can significantly relieve inflammation and help minimize soreness.To target specific areas of muscle soreness, a pain relief cream can also be helpful.

RICE

RICE (rest/ice/compression/elevation) is a technique used to treat acute injuries, but it may be appropriate for DOMS if you feel you have seriously overdone it. Using compression aids, such as compression socks and garments, may also help reduce muscle fatigue and soreness.

Sports Massage

A regular sports massage is also believed to increase blood flow to the muscles and may lessen the severity of stiffness and swelling.It also can be a thoughtful gift for an athlete.

Prevention

Preventing DOMS demands that you listen to your body and take notice when an exercise moves from stress into pain. That's a sign that you're overdoing it.

Prevention also means starting your workout correctly. One of the reasons why overexertion occurs is because the muscles are tight before you start training. If they are not properly warmed up and you move straight into exercise, your muscles are less able to stretch and can become injured, sometimes seriously. Use of a heated blanket or a foam roller after a workout can aid in muscle recovery. These accessories make useful gifts for a runner in your life.

If in doubt about how to exercise safely and effectively, invest in your health by hiring a personal trainer. Even experienced exercisers can benefit from interacting with a trained professional, who can provide advice on improving form and reaping greater benefits from each workout.

A Word from Verywell

If you're pushing yourself during workouts or changing the movement, duration, or intensity, it's likely you'll experience delayed onset muscle soreness. But as long as you're gradually changing or increasing your exercises, DOMS should pass quickly. Practice safe movements, pay attention to your body, and recognize the difference between soreness and pain to determine how to properly adjust your fitness routine.