Delayed Onset Muscle Soreness (DOMS) and Muscle Contractions

Delayed Onset Muscle Soreness (DOMS) and Muscle Contractions

DOMS is the muscle pain and stiffness that occurs after intense or unfamiliar exercise, typically 12-24 hours after the activity, with peak soreness around 48 hours post-exercise.

1. What is DOMS?

• Definition: Delayed Onset Muscle Soreness (DOMS) refers to the muscle pain and stiffness experienced after prolonged or intense physical activity, especially activities involving eccentric muscle contractions.
• Timing: It typically sets in 12–24 hours after exercise and peaks around 48 hours before gradually subsiding.

2. How Does It Result?

• Eccentric Contractions: DOMS is most commonly associated with eccentric muscle contractions, where the muscle lengthens while under tension (e.g., lowering weights during resistance exercises, downhill running).
• Microscopic Damage: These contractions cause microscopic tears in muscle fibers and connective tissue, leading to inflammation and fluid accumulation in the muscle tissues.

3. Associated With

• Unfamiliar or Intense Exercise: DOMS is often linked to activities that the muscles are not accustomed to or exercises with a high eccentric component.
• New Workouts: A person starting a new training program or increasing the intensity or volume of exercise is more likely to experience DOMS.
• Muscle Overload: Excessive or prolonged exercise beyond the muscle’s usual capacity leads to the stress and damage that causes soreness.

4. Why Does Soreness Develop?

• Microtrauma: Intense or eccentric exercise causes small tears in muscle fibers and surrounding tissues.
• Inflammatory Response: The body initiates an inflammatory response to repair the muscle fibers, resulting in swelling, pain, and stiffness.
• Chemical Accumulation: The release of certain chemicals, such as bradykinin and prostaglandins, contributes to pain sensation during the recovery phase.

5. Characteristics of DOMS

• Pain: Muscle soreness and tenderness, particularly when the muscles are stretched or under load.
• Stiffness: Decreased flexibility and mobility due to swelling and microtrauma in the muscle fibers.
• Swelling: Inflammation can cause visible swelling in the affected muscles.
• Weakness: Temporary reduction in muscle strength and endurance during the recovery phase.
• Duration: Symptoms generally last between 3 to 5 days before gradually improving.

6. Ways to Prevent the Severity of DOMS

• Gradual Progression: Slowly increase the intensity, volume, and duration of exercise to allow muscles to adapt and reduce the likelihood of severe soreness.
• Warm-Up and Cool-Down: Engaging in an appropriate warm-up and cool-down routine can help prepare muscles for exercise and aid in recovery post-exercise.
• Active Recovery: Low-intensity exercises (e.g., walking, cycling, light swimming) promote blood flow to muscles, aiding in the removal of waste products and reducing muscle stiffness.
• Hydration: Staying hydrated helps prevent dehydration and reduces the severity of muscle cramps and soreness.
• Nutrition: Consuming adequate protein and carbohydrates can support muscle repair and reduce the time it takes to recover from DOMS.

7. To Ease the Symptoms of DOMS

• Rest: Allow muscles time to recover and repair by avoiding intense exercise during the soreness phase.
• Massage: Gentle massage can improve blood circulation and alleviate muscle tightness and discomfort.
• Cold Therapy: Ice packs or cold baths may reduce inflammation and numb soreness, providing temporary relief.
• Heat Therapy: Applying heat (e.g., warm baths, heating pads) can help relax tight muscles and reduce discomfort.
• Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can alleviate pain and inflammation, but should be used sparingly.
• Stretching: Gentle, dynamic stretching can help alleviate some stiffness and improve flexibility after exercise.