If you’ve ever pushed yourself through a tough workout or tried a new exercise, you’ll likely have experienced the pain and discomfort associated with delayed onset muscle soreness (DOMS).

DOMS is a type of muscle pain that emerges 24-48 hours after exercise and can last for several days. While uncomfortable, DOMS is a natural consequence of physical activity and occurs when the muscles are exposed to new or strenuous physical activity.

In this article, we’ll look at what causes DOMS, how it differs from acute muscle pain, and how you can prevent and manage DOMS symptoms.

What Causes DOMS

DOMS is caused by tiny micro-tears in the muscle fibers that occur during physical activity. When we engage in physical activity, we place stress on our muscles, tendons, and other soft tissues.

This stress can lead to microscopic tears in the muscle fibers, which are then repaired and rebuilt by the body. This process makes the muscles stronger and more resilient, but it can also cause pain and inflammation, leading to DOMS.

DOMS can occur after any type of physical activity, but it is more common after activities that place a lot of stress on the muscles, such as weight lifting, running, or jumping.

DOMS is also more likely to occur after a long period of inactivity, such as after a vacation or a break from exercise.

How is DOMS Different from Acute Muscle Pain?

Acute muscle pain is different from DOMS in both its timing and its severity. Acute pain typically occurs during or immediately after exercise and is often the result of an injury or strain.

Acute pain can be mild or severe and may prevent you from continuing with your workout.

DOMS, on the other hand, is a delayed onset of pain that emerges 24-48 hours after exercise.

DOMS is more of a discomfort than a sharp pain and can make it difficult to move or perform certain activities, but it won’t typically prevent you from exercising altogether.

Preventing DOMS

While it’s not possible to completely prevent DOMS, there are several steps you can take to reduce the severity and duration of DOMS symptoms. Some of these include:.

Starting slow: If you’re new to exercise, start slow and gradually build up the intensity and duration of your workouts. This will allow your body to adapt to the new stimulus and reduce the risk of DOMS.
Proper warm-up and cool-down: A proper warm-up and cool-down routine can help prepare your muscles for exercise and reduce the risk of DOMS. Spend at least 5-10 minutes warming up before your workout and 5-10 minutes cooling down afterwards.
Stretching: Gentle stretching after exercise can help reduce muscle stiffness and improve flexibility, which can reduce the risk of DOMS. Make sure to only stretch to the point of mild discomfort, not pain.
Hydration and nutrition: Proper hydration and nutrition are essential for muscle repair and recovery after exercise. Make sure to drink plenty of water before and after exercise and eat a balanced diet that includes protein to support muscle repair.

Managing DOMS

If you do experience DOMS symptoms, there are several things you can do to manage the pain and discomfort. Some of these include:.

Gentle exercise: While it may be tempting to rest when you’re experiencing DOMS, gentle exercise can actually help reduce the severity and duration of the symptoms. Focus on low-intensity exercises such as walking or yoga.
Massage: Massage can help reduce muscle pain and stiffness and improve circulation, which can speed up the healing process. Use gentle pressure and avoid intense or painful areas.
Ice or heat: Applying ice or heat to the affected area can help reduce pain and swelling, depending on which feels better for your body.
Over-the-counter pain relief: Over-the-counter pain relief medications such as ibuprofen or acetaminophen can help reduce pain and inflammation associated with DOMS. However, make sure to take these medications as directed and don’t rely on them as a long-term solution.

Conclusion

Delayed onset muscle soreness is an uncomfortable but normal consequence of physical activity.

By understanding the causes of DOMS and taking steps to prevent and manage it, you can continue to exercise and enjoy the many benefits of an active lifestyle.