DUnderstanding Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS), often called “muscle fever,” is the stiffness and discomfort that follows intense exercise. It occurs due to inflammation and microscopic muscle tears, which are a natural response to strenuous activity. Common remedies include massage, heat therapy, and pain relievers to ease the discomfort.
When Does DOMS Occur?
DOMS usually appears 24 to 48 hours after exercise and can last up to a week. It affects people of all fitness levels and can result from any demanding activity, including weightlifting and high-intensity workouts. It is especially common when trying new exercises or increasing workout intensity.
This guide explores the symptoms, causes, and effective ways to manage or prevent DOMS.
Common Symptoms of DOMS
DOMS tends to peak within one to two days after exercise and gradually fades over the next few days. Common symptoms include:
✔️ Muscle stiffness
✔️ Discomfort when moving
✔️ Soreness and tenderness
✔️ Swelling in affected muscles
✔️ Temporary loss of strength and flexibility
What Causes DOMS?
The exact cause of DOMS is still debated, but the most widely accepted explanation is microtears in muscle fibers, leading to inflammation. This process triggers the release of pain-inducing compounds like prostaglandin E2 and leukotrienes, which cause swelling and soreness.
DOMS is particularly common after eccentric contractions—movements where muscles lengthen under tension, like lowering a dumbbell or downhill running. Other factors contributing to DOMS include:
🔹 Muscle fatigue and stiffness
🔹 Exercise intensity and unfamiliar movements
🔹 The angle and force of muscle contractions
How to Ease DOMS?
Although DOMS resolves on its own, you can take steps to reduce discomfort and recover faster.
💆♂️ Massage Therapy
Studies show that a massage within 24 to 72 hours after intense exercise can significantly reduce muscle pain. Self-massage techniques like kneading, squeezing, and foam rolling can also help loosen tight muscles.
🧴 Topical Pain Relievers
Gels and creams containing menthol or arnica provide quick relief when applied directly to sore areas. Always follow recommended usage instructions.
🧊 Cold Water Immersion
Soaking in cold water (50-59°F or 10-15°C) for 10-15 minutes can help reduce inflammation and muscle soreness. This method is commonly used by professional athletes.
♨️ Warm Baths
A hot bath can also relieve stiffness and improve circulation, promoting muscle recovery.
When to Seek Medical Advice?
DOMS is typically harmless and resolves naturally. However, consult a doctor if:
⚠️ Pain is severe or worsening beyond the usual timeframe.
⚠️ Swelling or bruising is excessive.
⚠️ Movement is extremely limited or feels abnormal.
Final Thoughts
DOMS shouldn’t discourage you from exercising! To minimize its impact:
✔️ Gradually increase workout intensity
✔️ Use self-care techniques like massage and cold therapy
✔️ Stay consistent with exercise—your muscles will adapt over time
With patience and proper recovery strategies, your body will become stronger and more resilient, making DOMS less frequent over time.
