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DOMS (DELAYED ONSET OF MUSCLE SORENESS) – What’s It?
Madhura MohanIt's hot outside, gloomy, raining, late from office, woke up late — wondering what am I saying? While the reasons you'll find to escape from your training session are unlimited, there's yet another prime reason added to the list — DOMS.
Yes, guys, DOMS — aka Delayed Onset Of Muscle Soreness — could make everything from walking down the stairs to putting on your shirt feel unbearable (depending on the muscles worked beforehand). Generally, being sore scares people away from starting a new workout program, which is especially true among women.
I'm not saying all this to blame you guys — after all, I am no exception. I too have witnessed this; I'd quit my training fearing the muscle soreness.
In this blog, you'll learn what's the deal with DOMS, what causes it, tips on how to reduce it, and much more… I'll keep it in a Q&A format for easy understanding. Let's go…
What Does DOMS Mean?
DOMS is an abbreviation for Delayed Onset Of Muscle Soreness. The typical feeling of soreness, achiness, and pain in the muscle — often accompanied by localized swelling — is DOMS. It is usually an outcome of unfamiliar or unaccustomed intense exercise. The reason it is referred to as “delayed” is because the stiffness or soreness doesn't set in directly after a workout; it sets in anywhere from 12 hours following the activity and peaks within 48 hours after completion.
What Causes DOMS?
DOMS should not be thought of as a result of gym workouts alone — it is part of the muscle adaptation process which results from microscopic tearing of muscle fibres. It could result from any movement and is a very common experience for everyone, from novice exercisers to elite athletes. The soreness is part of the muscle repair process in adapting to exercise.
- Certain types of exercises like strength training or eccentric movements — which involve muscle lengthening as it contracts (e.g., the lowering phase of a squat, lowering on a bicep curl, resistance band exercises, running downhill, plyometrics like hopping, jumping rope, lunges, and squats) — will all cause DOMS. Certain aerobic exercises like running, cycling, swimming, and brisk walking can also cause DOMS.
- Eccentric muscle contractions result in greater disruption as they recruit fewer motor units and cause greater injury to the structural elements of the muscle and connective tissue than concentric forms of activity. The increased tension per unit area causes DOMS.
- Recently starting a new regime or suddenly changing an existing exercise.
- A sudden increase in the intensity of existing exercise — for example, an athlete who last ran 10km suddenly trying to cover double the distance.
- When you encounter muscle tearing, your immune cells rush to the injured site to repair the damage over 2–4 days. A few days later, when you do the same exercise, your immune system is ready for it and deals with it much more effectively.
- Reduction in fluid levels and a corresponding disruption in the optimal level of electrolytes may also cause DOMS.
What Are The Symptoms Of DOMS?
- Muscle pain and tenderness
- Compromised range of motion
- Tightness and stiffness
- Localized swelling in affected muscles
- Impaired muscular force
- Functional limitation
- Muscle fatigue or whole body fatigue
How Long Will It Last?
DOMS can last around 2–3 days; in some cases, it may last up to a week, depending on the intensity of the exercise performed.
Is DOMS Bad?
Not at all — it's perfectly fine to get DOMS. When your muscles are introduced to a new workout, or if you work out after a long break, you could experience muscle soreness for up to 72 hours. This is nothing to worry about. Your muscles will adapt within a matter of days, and if you do the same exercise again, you won't feel the same pain as the last time — your recovery time will be quicker.
Is DOMS & Muscle Strain The Same?
Most people think they are the same, but they are not. DOMS comes after you've exercised and typically starts later. Muscle strain means injury to the muscle (generally in the lower back, neck, or shoulder). When you sustain a muscle strain, you'll feel the pain immediately in response to the injury. It usually occurs due to a pulled or overstretched muscle.
Should You Not Exercise If You Have DOMS?
The discomfort from DOMS is not permanent — it's only temporary and will last until your muscles adjust to the new exercise and grow stronger. What you can do during DOMS is let the afflicted muscles heal and exercise the non-affected areas (another muscle group) to preserve your fitness level. For example, if your legs hurt from a run, work out your arms or shoulders in the next session. During DOMS, try different types of exercise that won't place much stress on the sore muscles. Doing nothing can make DOMS worse because being sedentary doesn't encourage blood flow to the sore muscles. You don't need to do high-intensity exercise, but you can definitely engage in low-intensity, non-strenuous activity.
The typical avid bodybuilder follows a split workout routine to keep up the pace.
Also Read: Full Body Workout Vs Split Workout – Which One Is Right For You?
Does DOMS Mean You Had A Good Workout?
Not necessarily. DOMS is not to be associated with fitness gains. It can result in response to cycling, rock climbing, simple skipping, or any activity you are introduced to for the first time. Although it's true that soreness leads to gains, you must also understand that soreness means your body is adapting to a new stimulus. Not getting DOMS doesn't mean you are not having a good workout — it just means you may be going at a steady pace.
What's The Remedy?
Although there's no one proven formula to prevent or avoid DOMS, you can follow these simple tips to reduce it.
- Those new to working out need to introduce a new workout gradually.
- Don't hurriedly increase the intensity — build your exercise routine slowly.
- Stretching is a must before and after your workout. DOMS can be reduced through a focused warm-up and cool-down regime. A good warm-up prepares your body for the intense stimulus of your workout. Stretching after exercise may not prevent DOMS, but it can definitely help you retain mobility and flexibility.
- Don't look for a shortcut and take heavy-dosage analgesics — all your muscles need is proper rest.
- You can repeat the workout you did at a gentle, lower intensity.
- Allow your muscles some time to recover by resting before repeating the same activity.
- An ice bath or body massage may provide some relief.
- Do not overwork your muscles.
In the end, I'd suggest you tailor your workout plan to your individual strength and fitness level. Do not make comparisons with others… keep your exercise regime realistic and push yourself gradually…
It's vital to include rest and recovery into any workout routine in order to continue to show improvements…
Also Read: Benefits Of Pushups – The Efficient Bodyweight Exercise
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