Everyone has experienced it. You have not worked out in a while, and then you decide to back squat, front squat, and do weighted lunges all on the same day. Then the next couple of days, it is impossible to get out of bed and the sight of stairs make you cringe. So, why is it that after some workouts, your muscles feel weaker than ever? What you are experiencing is called delayed onset muscle soreness, or DOMS. DOMS is simply describing the soreness, or pain that you experience after working out. This soreness does not set in directly after a workout. It is a delayed response that can begin to affect your muscles anywhere from 12 to 48 hours after you complete a workout. It typically lasts through a day or two after completing an intense workout. In terms of hours, DOMS can last anywhere from 12 to 72 hours. The muscle soreness originates from microscopic tears in your muscles.[1] This may be alarming to hear, but DOMS is part of the muscle adaptation process and this tearing is necessary to help build muscle. This feeling often deters many individuals who are new to exercise away because DOMS is most commonly experienced when starting a new workout routine. Any movements can cause DOMS, but according to ACSM, there are also certain types of exercises that will increase DOMS. These exercises include strength training movements, walking down a hill, jogging, step aerobics, and jumping activities.[3] Studies have also shown that eccentric movements can have an increased effect on DOMS.[2] Eccentric movements are when the muscle lengthens as it contracts. An example of an eccentric movement would be the lowering phase of the squat. It is important to know that these movements should not be avoided, but that soreness can be expected after completing these movements.
Now that we have defined delayed onset muscle soreness and the movements that may cause increase soreness, let’s talk about how to lessen the soreness caused from working out. The sad truth is that there is not a one hundred percent proven method to eliminate DOMS. Having said this, there are treatments that do have a positive effect. Taking a non-steroidal and anti-inflammatory drug such as aspirin or ibuprofen may help alleviate the pain.[2] The same is said for a massage. These treatments will help reduce the pain for a brief period of time, but will not fully treat DOMS. Foam rolling has become the fitness industry’s new craze. There are positive results stating that foam rolling can reduce the soreness caused by exercise. Foam rolling can completed before or after working out. Foam rolling after working out has shown to be more beneficial when trying to reduce DOMS after starting a new weight training routine.[4] However, possibly the best way to deal with delayed onset muscle soreness is to keep being active. Generally, being sore scares people away from starting a new workout program and then they just stop altogether. This will not eliminate the pain, it only guarantees that the soreness will last the full two days following a workout. Results show that keeping the sore muscles warm and active can help relieve the pain. This is key for athletes. Elite athletes have to train constantly and being sore is a regular occurrence. By continuing to work out their sore muscles, they help reduce the pain, but also continue to train at a high level.[2] The final suggestion to relieve DOMS is rest and recovery. It is vital to include rest and recovery into any workout routine in order to continue to show improvements. There are numerous ways to help alleviate the pain caused by working out, you just have to find the one that works best for you.
This blog post was not meant to scare anyone away from training at a high intensity. Waking up the next day following a new leg weight training workout may not be the best feeling, but this soreness only means one thing: you are getting stronger! Delayed onset muscle soreness is a natural part of your muscles adaptation process, and by completing this process, your muscles will grow back stronger. Continue to workout at a high intensity, incorporate rest and recovery into your routine, and find a treatment to alleviate DOMS that best works for you.
References
- Fridn, J. “Delayed Onset Muscle Soreness.” Scandinavian Journal of Medicine & Science in Sports 12.6 (2002): 327-8. Print.
- Lewis, Paul B., Deana Ruby, and Charles A. Bush-Joseph. “Muscle Soreness and Delayed-Onset Muscle Soreness.” Clinics in Sports Medicine 31.2 (2012): 255-62. Print
- Liu, Timon Cheng-Yi, et al. “Delayed Onset Muscle Soreness: Three-Phase Hypothesis and its Applications.” Medicine & Science in Sports & Exercise 38.Supplement (2006): S124-5. Print.
- Nelson, Nicole. “Delayed Onset Muscle Soreness: Is Massage Effective?” Journal of bodywork and movement therapies 17.4 (2013): 475. Print.
Really well-written and relatable explanation of Delayed Onset Muscle Soreness (DOMS). I like how you described that soreness doesn’t hit immediately but usually starts 12–48 hours after a workout and can last a couple of days, which many beginners don’t expect. The emphasis on eccentric movements and muscle adaptation makes it clear why soreness happens. The recovery tips like staying active, foam rolling, and proper rest are practical and easy to follow for anyone training consistently.