If you’ve ever felt stiff, achy, or tender a day or two after a challenging workout, you’ve likely encountered delayed onset muscle soreness (DOMS). This common post-exercise phenomenon affects both beginners and athletes, often sparking concern among those unfamiliar with the pain.
In this article, we’ll explore what causes DOMS, why it happens, how long it lasts, and the most effective ways to relieve soreness.
What is DOMS?
DOMS refers to the muscle pain and stiffness that appear 12 to 24 hours after exercise and usually peak within one to three days. According to the National Health Service (UK), this soreness is common after trying new exercises, increasing your workout intensity, or using muscles you don’t often engage. It generally improves on its own after a few days.
DOMS doesn’t mean you’ve seriously injured yourself. An article published by Harvard Health Publishing explains that DOMS is a normal response when muscles work harder than usual or in a new way. During exercise, small microscopic tears can occur in muscle fibers, especially when muscles are lengthened under tension, such as when lowering weights or walking downhill. Your body will then repair these tiny tears, making your muscles stronger over time.
What causes the soreness?
Many people think soreness comes from lactic acid build-up, but experts now know that’s not true. The Cleveland Clinic and Harvard Medical School both note that lactic acid is cleared from muscles soon after exercise ends.
Instead, DOMS results from micro-damage and mild inflammation inside the muscle tissue. This process triggers your body’s natural healing response, which can cause tenderness and stiffness as the muscles recover.
Eccentric exercises, where your muscles work as they lengthen, are usually the biggest culprits behind soreness. Think about the burn you feel when running downhill, doing squats, or lowering a dumbbell. Those movements put extra tension on your muscles, which can leave you aching the next day.
The good news? As you keep training, your muscles adapt to the challenge, and you’ll notice the soreness fades faster each time.
How long does DOMS last?
Most people start to feel sore within a day after exercising, and the discomfort usually peaks around 48 to 72 hours later. DOMS normally eases on its own within three to five days. You can train gently during this time, but if the pain lingers or gets worse, it’s best to check in with a doctor or physiotherapist.
How can you prevent DOMS?
You can’t completely avoid DOMS, but you can make it a lot milder by training smart. Experts recommend increasing your workout intensity gradually, giving your body time to adapt. Always start with a proper warm-up and end with a cool-down to prepare and relax your muscles.
Keep in mind that recovery is also crucial. In other words, rest days aren’t wasted time. They’re when your muscles actually rebuild and grow stronger. As your fitness improves, you’ll notice that the same workouts cause less soreness because your body has adjusted.
How can you relieve?
There’s no quick fix for muscle soreness, but a few simple habits can make recovery a lot more comfortable:
- Keep moving
Light exercise, like walking, swimming, or cycling, helps boost blood flow and reduce stiffness.
- Use a foam roller
According to Harvard Health, foam rolling can loosen tight spots and support muscle recovery.
- Try heat or cold
Cold packs can calm down inflammation in the first day or two, while a warm bath or heating pad can help relax your muscles later on.
- Get a massage
A gentle massage can ease tension and improve circulation. However, avoid deep-tissue work if you’re very sore.
- Take painkillers
Over-the-counter medications like ibuprofen can help ease pain in the short term, but it’s best to use them sparingly and always follow the directions carefully.
DOMS can be uncomfortable and even painful, but it’s a normal part of getting stronger. However, if your pain feels sharp, intense, one-sided, or doesn’t subside after several days, please consult a healthcare professional to make sure it’s not a more serious injury. Our excellent team at Prime Plus Medical in Canggu is ready to assist you 24/7!
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