DOMS – Delayed Onset Muscle Soreness

Delayed-Onset Muscle Soreness (DOMS) is exercise-related muscle pain. It develops after excessive and unaccustomed exercise. It is particularly prevalent if that exercise has an eccentric component.

Eccentric exercise is an exercise where the muscles are contracting whilst lengthening – eg downhill running, long distance running, plyometric exercises, and landing drills.

What Causes Doms?

The exact cause of DOMS is not known. However, it has been thought to be a result of micro-tearing of the muscle fibers. This microscopic tearing of the muscle fibers is also associated with swelling in the muscle, which may contribute to soreness. The swelling can build up for days after a workout, and this explains why the muscle soreness may be worse two to three days after a workout. The extent of tearing, and hence the amount of soreness, will depend on the type of exercise we do and how long we do the exercise.

The soreness should go away in 3-7 days without special treatment. To speed up healing and reduce DOMS, you can try going for a massage or use the R.I.C.E.R method. Also, there are research showing that warm-up performed immediately before an exercise session can produce slight reduction in DOMS.The exact cause of DOMS is not known. However, it has been thought to be a result of micro-tearing of the muscle fibers. This microscopic tearing of the muscle fibers is also associated with swelling in the muscle, which may contribute to soreness. The swelling can build up for days after a workout, and this explains why the muscle soreness may be worse two to three days after a workout. The extent of tearing, and hence the amount of soreness, will depend on the type of exercise we do and how long we do the exercise.

The soreness should go away in 3-7 days without special treatment. To speed up healing and reduce DOMS, you can try going for a massage or use the R.I.C.E.R method. Also, there are research showing that warm-up performed immediately before an exercise session can produce slight reduction in DOMS.

How Can You Prevent DOMS?
To minimise the development of DOMS the following suggestions need to be followed:
Take it slow and gradually build up the amount of exercise you do in your program – remember that Rome wasn’t built in a day.

Only increase your sets, reps and weights by more than 10% per week.
Be aware of the amount of eccentric exercise you are including in your workouts.
Ensure you do a thorough cool down following your workout – many of us would have seen sportspeople doing gentle running and cool down drills after their games – this is one of the reasons why.

Long distance runners should incorporate eccentric quadriceps training into their training.
However, DOMS doesn’t mean you should forget about your plans and stop going in for sports. By the way, if right now you are planning your future trip, here at wayfrerstock.com, you can find a wide array of superb travel accessories. For example, right now you can buy a Gossamer Tunnel Tent at only $329! So, use this opportunity! Don’t let DOMS to influence your plans!

What do you think about DOMS? Could you share your experience?

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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