Delayed Onset Muscle Soreness (DOMS)

What is it?

Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout. You won’t feel DOMS during a workout.  DOMS is commonly caused by high-intensity exercise which can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles.  DOMS can affect just about anyone, from elite athletes, to beginners, to people who haven’t worked out in a long time.

Signs and Symptoms

According to the American College of Sports Medicine, DOMS symptoms typically occur at least 12 to 24 hours after a workout. The pain tends to peak about one to three days after your workout, and then should ease up after that.  Symptoms of DOMS to watch out for may include:

• muscles that feel tender to the touch
• reduced range of motion due to pain and stiffness when moving
• swelling in the affected muscles
• muscle fatigue
• short-term loss of muscle strength

Treatment

Time is the only treatment for DOMS, but you can also take steps to ease the pain and stiffness while you wait for your muscles to repair themselves.  You might be tempted to rest and avoid all exercise and movement when DOMS strikes, but unless it’s severe, hitting the couch for the day may only worsen pain and stiffness, not ease it.  Listen to your body. If your DOMS is bad, you may need to take a day of active rest to give your muscles a chance to repair. Hydrate and do gentle walking in the house to help manage the symptoms.

At a minimum, you’ll want to skip any kind of high-intensity cardio or power lifting sessions when sore. That may only worsen and delay your recovery from DOMS.

Some findings suggest the following treatments and self-care steps may help lessen the discomfort:

• Massage
• Cold baths
• Warm baths
• Topical analgesics
• Anti-inflammatory foods

Prevention

1. Warm up
2. Hydrate
3. Cool down
4. Gradual progression of intensity (no more than 10% increase in distance, weight or reps per week)

When to Seek Help

You should seek medical attention right away if:

• your DOMS lasts longer than 7 days
• your urine becomes abnormally dark
• you have severe swelling in your arms and legs

Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out.

Aaron Armstrong, MPE, ATC

Athletic Trainer

Elite Sports Medicine Clinic at the Sports, Spine and Rehabilitation Centre
esmbahamas@gmail.com

^{Aaron Armstrong holds a Bachelor of Science degree from Temple University in Philadelphia, PA in Athletic Training and has been a Board Certified Athletic Trainer since 2012.  He also earned a Master of Physical Education degree in Athletic Administration from Idaho State University in Pocatello, ID.}

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