8.8 Understanding Muscle Soreness and Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness (DOMS) is a type of muscle pain and stiffness, sometimes referred to as “muscle fever,” that usually peaks 1-2 days after engaging in strenuous or unfamiliar physical activity. Therefore most trainees experience DOMS after changes to their program or transition into a new training phase. As little as training in a different facility with another make’s equipment could also be a reason for muscle soreness. It often results from microtears and inflammation in muscle tissue. It can affect anyone, regardless of fitness level and training age.

DOMS can be caused by various activities that stress the muscles, such as weightlifting, high-intensity training, carrying heavy loads, or even home decorating. The causes for muscle soreness go beyond the simplicity of “you used too much weight.” Changes in the angle at which the muscle usually contracts, higher repetitions, or adjustments to the execution tempo may affect muscle damage and cause DOMS.

Symptoms typically peak 24-48 hours after strenuous activity and should, for the most part, resolve within 4 days. These symptoms can include muscle stiffness, pain when moving, tenderness, swelling, and reduced strength and range of motion in the affected muscles.

Researchers have proposed several causes of DOMS, but there has yet to be a definitive agreement on the primary cause. The most plausible explanation is that DOMS results from microtrauma to the muscles. When people engage in unusual physical activities, they can cause microscopic tears in muscle fibers. That tears then lead to inflammation. As an inflammatory response, the body releases prostaglandin E2 and leukotriene hormones (a family of eicosanoid inflammatory mediators produced in leukocytes by the oxidation of arachidonic acid), which can cause pain and contribute to swelling. DOMS may be more likely to occur after exercises involving eccentric contractions.

Various techniques may aid recovery from DOMS, such as massage, self-myofascial release, cold water immersion, heat therapy, supplements, and topical analgesics or pain relievers. These methods can help shorten the duration of DOMS or reduce its severity by relieving tension, promoting blood flow, increasing tissue flexibility, or providing pain relief.

Preventing DOMS is crucial, as it can be counterproductive to a workout routine. People experiencing it may skip workouts to avoid further discomfort. Some practices that may help prevent DOMS, reduce its severity, or shorten its duration include warming up, cooling down, and easing into new forms of exercise gradually. Although there is no conclusive research that warming up or cooling down directly reduces DOMS, these practices can still provide benefits, such as improved range of motion and a sense of calm that individuals may find helpful. In addition, gradually increasing the intensity or duration of a workout can help reduce muscle strain and post-exercise soreness.

In addition to the prevention techniques mentioned earlier, several strategies can help manage DOMS effectively. These strategies can be incorporated into your workout routine or daily life to improve recovery and reduce the impact of DOMS on your overall fitness and well-being:

  1. Hydration: Staying well-hydrated is known to be essential for overall health and muscle function. Proper hydration can help flush out metabolic waste products, support muscle repair, and reduce inflammation.
  2. Balanced nutrition: Consuming a diet rich in protein, carbohydrates, healthy fats, and essential nutrients can give your body the building blocks needed for muscle repair and growth. Including anti-inflammatory foods such as fruits, vegetables, and whole grains can also help alleviate DOMS symptoms.
  3. Sleep: Prioritizing good sleep is crucial for recovery, as most muscle repair and growth processes occur during sleep. Try for 7-9 hours of sleep per night and practice good sleep hygiene (no screen time) before bed, for example) to ensure optimal recovery.
  4. Active recovery: Engaging in low-intensity activities such as walking, cycling (on lower heart rate – 50-70% of MHR – maximal heart rate), or swimming can help improve blood circulation and reduce soreness. Active recovery can also promote relaxation and mental well-being.
  5. Compression garments: Wearing compression garments, such as socks or sleeves, can help reduce swelling and improve blood flow, potentially lessening the severity of DOMS. From our own experience in the PTBA, we do recommend compression garments.
  6. Rest days: Incorporating regular rest days into your workout routine is essential for preventing excessive muscle damage and allowing your body to recover fully.

To better assist your clients who might experience DOMS, you should research more possible methods to reduce its effects.