Understanding Delayed Onset Muscle Soreness (DOMS): Causes, Symptoms, and Treatment

Delayed Onset Muscle Soreness (DOMS), also known as muscle stiffness, is an unpleasant sensation in the muscles that appears 12–24 hours after intense exercise. Unlike the pain you may feel during or immediately after exercise, muscle soreness appears later and can last for several days.

How to recognize delayed muscle soreness?

The symptoms of muscle soreness usually start to appear 12–24 hours after a workout, with the maximum discomfort occurring 1-3 days afterward. Here are the main signs:

• Tight and stiff muscles: You may notice that your muscles have become tighter and less elastic.
• Pain when stretching: Even light stretching of the muscles may cause discomfort.
• Tenderness to touch: The muscles may be sensitive even with light touch.
• Limited mobility: Due to the pain and stiffness, movements become less fluid.
• Light swelling: Sometimes a slight swelling can be noticed in the affected muscles.
• Fatigue and reduced strength: A general feeling of energy depletion and temporary reduction in muscle strength.

Causes of muscle soreness

The primary cause of muscle soreness is micro-tearing of muscle fibers that occurs during intense physical activity. This is especially common during eccentric movements, when muscles both lengthen and contract. Examples of such movements include slowly lowering a dumbbell while performing a bicep curl or the downward motion in squats. It was previously believed that muscle soreness was caused by lactic acid buildup in the muscles, but this misconception has long been debunked. Acute muscle pain may indeed be associated with lactic acid, but muscle soreness is caused by muscle damage and the body's inflammatory response.

Who can experience muscle soreness?

Muscle soreness can affect virtually anyone, whether a professional athlete or a beginner. If you are increasing the intensity of your workouts, trying new types of physical activity, or performing eccentric exercises, there is a likelihood of encountering this phenomenon.

Is muscle soreness a sign of a "good" workout?

Many people mistakenly believe that if they don’t feel pain after every workout, they haven't worked hard enough. In reality, this is not the case. Over time, your body will adapt to the stress, and you will feel better with each workout, even as progress continues. Constant soreness is not a requirement for achieving results.

What to do if muscle soreness occurs?

If you feel pain, you shouldn’t stop moving entirely. Light activity, such as walking, yoga, or swimming, can help improve blood circulation and alleviate the discomfort. Avoid intense workouts until the muscles have recovered. Here are several ways to help alleviate discomfort:

• Massage: Studies show that massaging 24–72 hours after exercise can help reduce pain. You can try self-massage with oil or lotion.
• Foam roller: Using a foam roller immediately after a workout can prevent severe muscle soreness.
• Cold or warm baths: Fully immersing in cold water (10–15°C) or a warm bath can reduce muscle pain and stiffness.
• Anti-inflammatory remedies: Some products and supplements, such as arnica or menthol creams, can help reduce discomfort.
• Light activity: Regular light workouts, such as walking or yoga, will help keep the muscles moving and speed up recovery.

When to see a doctor?

Muscle soreness usually resolves on its own within a few days, but if the pain persists for more than a week, becomes too intense, or is accompanied by other symptoms (such as dark urine or severe swelling), you should consult a doctor. In rare cases, patients with muscle soreness may develop compartment syndrome, which requires immediate medical attention.

Can muscle soreness be prevented?

It is impossible to completely avoid muscle soreness, but its impact can be minimized:

• Hydration: Drinking enough water before, during, and after exercise helps reduce the risk of pain.
• Warm-up and cool-down: A dynamic warm-up before exercise and a static cool-down afterward will help prepare the muscles for strain.
• Gradual increase in intensity: Avoid jumping straight into very intense workouts. Gradually increasing intensity will allow you to safely build strength and endurance.
• Proper nutrition: Eating foods rich in protein and antioxidants will help the body recover more quickly after exercise.

Conclusion

Muscle soreness is a natural part of the body's adaptation process to new physical stresses. Over time, your body will become accustomed to the workouts, and pain will occur less frequently. The key is to listen to your body, maintain balance, and not overload the muscles. If the discomfort becomes too severe, use self-care methods to alleviate the symptoms, and give yourself time to recover.