Everything you need to know about DOMS: Delayed Onset Muscle Soreness

By David Hawkins, Exercise Specialist and Physiotherapist

What is DOMS? 

DOMS is the pain and stiffness you may experience after performing an exercise or intensity of exercise you are unaccustomed to.  DOMS may also be associated with temporary muscular weakness, incoordination and in some cases, swelling.  You will normally experience DOMS 1-2 days following this exercise or activity and it will usually last between 2-4 days.  During this time, while you are experiencing DOMS, strenuous exercise should be avoided.   

What causes DOMS? 

DOMS is believed to be caused by microtrauma or small tears of the muscle tissue that occurs during the eccentric component of an exercise– when the muscle is contracting and lengthening – such as when you lower a weight or when a limb is changing direction (the deceleration phase).  Therefore, it may be beneficial to know that exercises with a high amount of eccentric load, such as plyometrics, sprinting, resistance training etc, are generally associated with a greater amount of DOMS than others with less eccentric load.   

Is DOMS necessary for best results? 

Many people believe that an absence of muscle soreness following exercise is evidence of less effort and a less effective workout.  However, this is simply not the case.   The experience and intensity of DOMS becomes less over time; this is more a sign of our body adapting to exercise rather than a lack effort.  DOMS is not essential for results, but effort is.  At least 1-2 sets of each of your resistance exercises should be taken to fatigue (not failure – perfect form should always be maintained).   

How do I know I have DOMS and not an injury? 

DOMS is not considered an injury. However, it can be difficult to differentiate between the two.  Some identifying features of DOMS are: 

• Pain is located in the exercised muscle(s). 

• The muscle may be tender to touch, sore to contract and stretch.  Note the time of onset (often reaching its peak at 72 hours post exercise1) and duration of symptoms (2-4 days following exercise). 
• DOMS is muscular in origin and therefore, does not occur in the joints.  Joint pain or swelling is not DOMS. 
• As the D for Delayed suggests, DOMS does not occur during or immediately following your workout – if pain does present in this fashion, you are more likely to have injured yourself.   

If your symptoms following exercise do not fit this profile, take longer than 2-3 days to settle or are severe enough to concern you, it is recommended that you speak with your doctor. 

Dealing with DOMS 

DOMS can impose a temporary cessation in your training.  Even worse, the break in your routine or uncomfortable experience of having DOMS may result in you stopping your exercise altogether.  After all, pulling up tremendously sore after a workout, to the point that sitting and walking is excruciating, is a pretty strong motivating factor to avoid experiencing it ever again!   

To help avoid or minimise DOMS, you should always start a new exercise or program slowly and progress it gradually.  As mentioned above, be aware that exercises with a high eccentric load such as sprinting, plyometrics or fast movements, are likely to cause a greater amount of DOMS; build up to these exercises slowly over time.   

Evidence on how best to manage DOMS is mixed, however light massage of the affected muscles is often cited for its positive effect on symptoms, but even this tends to be most effective when provided approximately 72 hours post-exercise1; the time when we would generally expect to see an improvement in symptoms anyway.  Anecdotally, light rhythmical exercise involving the affected muscles, wearing compression garments, achieving adequate rest and sleep (a good 7-9 hours each night), staying well hydrated and eating a good amount of protein (as prescribed by your dietitian) may also help to improve your symptoms.   

References 

Guo J, Li L, Gong Y, Zhu R, Xu J, Zou J and Chen X (2017) Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Front. Physiol. 8:747. doi: 10.3389/fphys.2017.00747 

 Olsen G (2019) What is Delayed Onset Muscle Soreness (DOMS) and What Can Be Done About It? Online at https://www.healthline.com/health/doms.  Last accessed 11/06/2020