Delayed Onset of Muscle Soreness (DOMS)

What is DOMS?  

It is the term used to describe the pain and muscle stiffness experienced, 24-48 hours after high intensity, unaccustomed exercise,  although symptoms can last anywhere up to 5 days. 

Usually the exercise has involved some sort of eccentric component.  That is when the muscle is contracting whilst lengthening, which would occur in downhill running, plyometric work or the lowering component of strength training.  

It is caused by tiny micro tears in the muscles, which in turn causes temporary muscle damage and an inflammatory response.  It is usually a normal response and signals that the muscles are getting stronger.

In the short term, muscles strength and range of motion can be reduced, which can make the muscles more prone to injury if appropriate active recovery is not adhered to.  

What can I do to help recovery?

There is some evidence that anti-inflammatory medications, massage, compression garments and ice baths can aid in the recovery of DOMS, but not one of these treatments alone is superior.  

Probably the most evidence suggests that light cardio exercise can help to shorten the length of time that muscle soreness hangs around.

How can I prevent DOMS?  

Prevention focuses on building up training demands gradually, with a good guide being increasing sets, reps and weights by 10% each week. 

How can tell if my muscle soreness is DOMS or I have injured myself?

If you have felt pain come on during exercise, then this is usually a tell-tale sign that you have injured yourself, as opposed to the delayed pain you would get with DOMS.

DOMS is usually more widespread soreness through a few different muscle groups, as opposed to the quite specific soreness felt with an injury.

If in doubt, and your pain continues after 48 hours post exercise and is not getting better, then it may be an idea to get it checked out by a physiotherapist for a professional opinion.