Delayed Onset Muscle Soreness: The Science Behind the Pain

Most of us have felt aching muscles a few days after a new or intense workout. But have you ever wondered why do you get sore after working out? 

The name for the muscle aches we feel a day or two after a new workout is delayed-onset muscle soreness (DOMS). DOMS involves muscle stiffness and pain that occurs 1 to 2 days after unusual or strenuous physical activity. Peak soreness usually occurs 48 to 72 hours post-exercise.

DOMS likely occurs after intense physical exercise or a new type of exercise your body is not used to. You do not have to be sedentary or out of shape to experience delayed onset muscle soreness. Anyone of any fitness level can develop it. 

The severity of soreness from DOMS may depend on the duration and intensity of the activity.

Typical instances when DOMS may occur include the following:

• Doing an entirely new type of workout
• Increasing the intensity of your workout
• Perform eccentric muscle movements

Symptoms of delayed onset muscle soreness may include:

• Pain when moving the muscle
• Muscle stiffness
• Muscle tenderness
• Possible swelling in the muscle
• Possible reduced muscle strength in the affected muscle

The article below will provide a guide to delayed onset muscle soreness (DOMS), including its causes, how it occurs, and whether you should exercise with it.

Why Do You Get Sore After Working Out?

There are a few mechanisms that lead to DOMS, including those listed below.

Microtrauma: When you overload a muscle, you may create micro-tears in the muscle fiber. This can damage the surrounding connective tissues, disrupt microfibers, and lead to an accumulation of interstitial fluid.

Inflammatory response: As with other injuries, your body responds and develops inflammation. The inflammatory response includes a release of leukotriene and prostaglandin hormones, both of which can contribute to swelling and pain. The combination of microtrauma and inflammation may lead to symptoms of DOMS, including muscle soreness.

Eccentric contractions: Exercises that involve eccentric contractions may also have a greater chance of leading to DOMS. Performing exercises that involve eccentric contraction generates more force over a smaller cross-sectional area of the muscle. This increase in force causes more significant injury to the muscle tissue.

The eccentric portion of the exercise occurs when the muscle lengthens while it's contracting. Examples include:

• The lowering portion of a squat
• Forward lunges 
• The lowering part of a push-up 
• Straightening your elbow when doing a bicep curl

Should You Exercise with DOMS?

When your muscles are sore after a workout, the last thing you may feel like doing is exercising again. But can exercise be helpful or harmful, and should you exercise with DOMS? The answer may depend on the severity of your muscle soreness, the type of exercise you're doing, and the intensity. Consider the following recommendations:

Low-intensity activity:Some light exercise, such as walking, may help improve blood flow to your sore muscles and reduce stiffness.

Avoid high-intensity workouts. High-intensity exercise may worsen symptoms of DOMS. Your muscle needs time to repair itself, and high-intensity workouts may delay healing.

Listen to your body: It's important to individualize your exercise program. Everyone has a different pain tolerance and may experience DOMS slightly differently. Your body tells you to lower your intensity if you feel sore and worn out.

How Long Are You Sore After Working Out?

There is no exact timeline for how long you are sore after working out.  However, DOMS may follow a typical timeline and duration. 

Timeline: Usually, delayed-onset muscle soreness starts 24 to 48 hours after physical activity. Although symptoms may vary, they should last about 3 to 5 days. 

Factors affecting duration

Several factors may affect how long soreness and symptoms last after exercise. Factors include: 

Exercise intensity: The greater the number of repetitions and the greater the force placed on the muscle, the more damage may be done, leading to a longer duration of symptoms.

Muscle group worked:You can develop DOMS in any muscle that you work. However, muscles with great force placed on them, such as your quadriceps when running downhill, may likely lead to DOMS.

Individual differences:According to the International Sports Science Association, genetics may also affect how likely you are to develop DOMS. For example, some people may carry specific genes that affect exercise-induced muscle damage and muscle soreness.

Is Muscle Soreness After Workout Good?

Having DOMS  is usually a positive sign after exercise. The soreness is a positive indication that your muscle is repairing itself and healing into a stronger state, which means your training was effective.

However, it is vital to allow adequate rest between exercise sessions to prevent overtraining. Once you sustain microscopic muscle damage from physical activity, your muscles need time to repair themselves. If you exercise too soon, you're not allowing that muscle the required recovery time.

While experiencing DOMS appears to be a positive sign after exercise, you do not need to develop pain to achieve fitness gains. While many of us have heard the phrase "no pain, no gain,"  that is not necessarily true. 

According to the American College of Sports Medicine, strength gains can be achieved without overemphasizing the eccentric component of weight lifting.

DOMS After Not Working Out

Delayed onset muscle soreness (DOMS) is common after a prolonged break from exercise. After not exercising for some time, you may lose some strength and muscle size. When you start up again, it will likely cause some microtrauma to the muscles, leading to DOMS. 

Some muscle soreness when starting to exercise may be unavoidable. It is helpful to start slow and gradually increase your exercise duration and intensity. Starting slowly and progressing slowly may minimize discomfort.

Preventing and Managing DOMS After Working Out 

The best way to prevent delayed onset muscle soreness is to increase your exercise duration and intensity gradually. It is also helpful to warm up properly before engaging in vigorous activity.

Keep the following suggestions in mind to prevent DOMS: 

• Start with lighter weights and gradually build up strength.
• Increase your intensity a little at a time.
• Alternate increases in load and intensity.
• Alternate the muscle groups you work on so each area gets adequate rest and recovery.

If you do develop delayed onset muscle soreness, there are several things you can do to help manage the condition, such as the following:

Heat and cold therapy: Heat and cold therapy may help reduce soreness related to DOMS. For instance, a literature review and meta-analysis published in Sports Med analyzed nine studies. The studies involved cold water immersion at 10 and 15 degrees Celsius for 10 to 15 minutes. The consensus of the available studies suggested that cold water immersion was better than passive recovery and management of muscle soreness.

Getting adequate rest: Getting enough rest is essential to healing muscle soreness. This includes allowing time for the sore muscles to heal and getting enough sleep to promote recovery.

Foam rolling and massage: Massage and foam rolling may stimulate blood flow to the area, promoting healing. A small study involving eight healthy adults published in the Journal of Athletic Training involved participants performing ten sets of 10 repetitions of back squats at 60% of their one rep max. The participants were divided into two groups. One group performed foam rolling for 20 minutes immediately post-exercise and again at 24 and 48 hours post-exercise. The other group did not foam roll. The results indicated foam rolling substantially improved quadriceps muscle soreness.

Stretching: Although research is mixed on the benefit of stretching to reduce muscle soreness post-exercise,  it may help and typically will not hurt. Stretching may also improve the range of motion and help with relaxation.

Staying well hydrated: Drinking plenty of water helps our body function optimally. Dehydration may lead to increased muscle soreness and even muscle spasms. Staying well-hydrated may help your body's recovery process.

Conclusion

Delayed onset muscle soreness is a common condition that may occur when just starting an exercise program, increasing the intensity, or doing a new type of activity. Symptoms typically appear one to two days after exercise and may include muscle stiffness, soreness, and possibly swelling in the muscle. DOMS likely occurs due to a combination of microtrauma to the muscle from exercise and subsequent inflammation that develops.

Although delayed onset muscle soreness can be uncomfortable, it usually does not require a trip to the doctor. In most cases, DOMS goes away on its own after 2 or 3 days. However, if your pain does not improve after about three days or becomes severe, consider seeing your healthcare provider. 

Remember, DOMS is muscle soreness that develops a few days after exercise. Sudden sharp pain during exercise may be related to an acute injury rather than DOMS. If you develop sudden pain during exercise, seek medical attention immediately.