Delayed Onset Muscle Soreneess (DOMS) is a phenomenon experienced by athletes and individuals engaged in intense physical activities.
It refers to the muscle discomfort and pain that typically emerges 24 to 48 hours after engaging in unfamiliar or intense exercise. This soreness is different from the acute muscle soreness felt during or immediately after exercise. DOMS is usually caused when repetitive eccentric contractions are executed under cognitive demand.
The exact mechanisms behind DOMS are not fully understood, but it’s believed to involve microscopic damage to the nervous system, muscle fibers and connective tissues, as well as inflammation.
Symptoms of DOMS include stiffness, tenderness, reduced range of motion, and pain in the affected muscles. The severity of DOMS can vary based on factors such as the individual’s fitness level, the intensity and novelty of the exercise, and their recovery strategies.
Professional athletes often experience DOMS as a natural consequence of their training regimens, especially when they introduce new exercises or increase the intensity of their workouts.
While DOMS can be uncomfortable, it’s generally considered a part of the adaptation process that leads to muscle growth and increased performance.
Athletes and their trainers typically manage DOMS by incorporating proper warm-up and cool-down routines, using techniques like foam rolling, and allowing sufficient time for recovery between intense training sessions.
While DOMS is a common occurrence, athletes and individuals should pay attention to their bodies and differentiate between regular muscle soreness and potential injuries.
How to Reduce Post-Workout DOMS. DOMS pain and stiffness usually subside within 72 hours.
Here are some ways to reduce pain and discomfort:
Massage can lessen DOMS pain.It reduces muscle tension and boosts blood flow.It is best to receive a massage 48 hours after a heavy workout. If you can’t see a doctor, get massage equipment.
Cold baths: 24-48 hours after exercise, a cold bath reduces oedema. Some sportsmen swear by ice baths. If ice baths are too harsh, start with ice packs. Warm baths can also relieve muscle discomfort. They also calm and improve sleep.
Protein and carbohydrate diet: A post-workout snack helps reduce DOMS.
Proteins heal muscle injuries and reduce inflammation.
Carbs restore glycogen, the body’s energy.
If you have a sore spot, apply an OTC pain medication several times a day. Essential oils may also relieve pain. You can take OTC NSAIDs like ibuprofen for extreme pain.Always check with your doctor before taking any medication.
If the pain is sharp, intense, or persistent, it’s advisable to seek professional medical advice to rule out any serious issues.
Reference
1.Sonkodi B. (2021). Delayed Onset Muscle Soreness (DOMS): The Repeated Bout Effect and Chemotherapy-Induced Axonopathy May Help Explain the Dying-Back Mechanism in Amyotrophic Lateral Sclerosis and Other Neurodegenerative Diseases. Brain sciences, 11(1), 108. https://doi.org/10.3390/brainsci11010108
2.Thomas, A. (2023). Is DOMS A Sign Of Muscle Growth? Xcode Life. https://www.xcode.life/genes-and-fitness/is-doms-a-sign-of-muscle-growth/..
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