Ever hit the gym a little too hard and woken up the next day feeling like you can barely move? That muscle ache you're experiencing is likely delayed onset muscle soreness (DOMS). A common consequence of exercise, especially new routines, is that delayed muscle soreness typically peaks around 24 to 72 hours post-exercise and gradually subsides within a week. Inflammation, the accumulation of lactic acid, and microscopic injury to muscle fibres are thought to be the causes of DOMS.
DOMS can leave you wondering, "Is this normal muscle soreness or something more?" This blog will clear up the confusion. We will talk about the causes of soreness in muscles after exercise, explore the telltale symptoms of delayed onset muscle soreness, and equip you with valuable tips for delayed onset muscle soreness treatment and recovery. Keep reading.
Table Of Contents
1. What Causes Delayed Onset Muscle Soreness, And How Long Does Delayed Onset Muscle Soreness Last?
2. What Is The Best Cure For DOMS?
3. The Final Say
4. FAQs
5. References
What Causes Delayed Onset Muscle Soreness, And How Long Does Delayed Onset Muscle Soreness Last?
Delayed onset muscle soreness (DOMS) generally lasts 3 to 7 days. It typically starts to be noticeable 12 to 24 hours after engaging in strenuous or unfamiliar physical activity.
Delayed onset muscle soreness (DOMS) symptoms typically include muscle pain, stiffness, and tenderness. Other symptoms may include swelling, reduced range of motion, and temporary muscle weakness. The soreness often peaks between 24 and 72 hours, when the discomfort is usually at its worst and gradually fades away.
Here is a breakdown of what causes DOMS:
1. Eccentric Muscle Movements
When you do exercises, such as high-intensity workouts, where your muscles lengthen under tension, like lowering weights or running downhill, your muscle fibres are put under more strain eccentric contraction and are more likely to cause DOMS.
2. Muscle Fibre Damage
The extra strain from these movements causes tiny tears in your muscle fibres. This microscopic damage is typical during exercise and when building stronger muscles, but it also leads to soreness as your body starts repairing these fibres.
3. Inflammation
To fix the damaged muscle fibres, your body triggers an inflammatory response. White blood cells move into the area and release chemicals that help with the repair process. These chemicals also stimulate pain receptors, which is why you feel sore.
4. Waste Product Accumulation
Exercise leads to the buildup of metabolic waste products in your muscles. While lactic acid often gets blamed, the overall metabolic stress and the body's cleanup process contribute to soreness.
5. Fluid Retention
In response to muscle damage, fluid and electrolytes can accumulate in the muscle tissues, causing swelling. This increases pressure in the muscles and enhances the feeling of soreness.
Also Read: 20 Best Stretch Exercises After A Workout For Full-Body Recovery!
What Is The Best Cure For DOMS?
There is no magic cure for DOMS, but the following strategies can help ease the discomfort and speed up delayed onset muscle soreness recovery:
1. Rest And Recovery
Give your muscles the required break to heal. Until the soreness goes away, avoid strenuous activities targeting the same muscle groups.
2. Stay Hydrated
Keep yourself hydrated by drinking plenty of fluids, mainly water, to flush out waste products from your muscles and support the repair process.
3. Try Light Exercises
Gentle activities like walking, swimming, or yoga increase blood flow to your muscles, which can help reduce soreness and stiffness.
4. Do Stretching
Doing light stretches can help maintain flexibility and alleviate muscle tension. Dynamic stretch exercises before workouts and static stretching afterwards can be particularly beneficial.
5. Massage
Getting a massage can improve blood flow, reduce muscle tension, and promote relaxation, all of which can assist with soreness.
6. Cold And Heat Therapy
Ice packs or cold compresses applied within the first 24-48 hours can help to minimise
inflammation.
7. Pain Relievers
Over-the-counter pain relievers like ibuprofen (NSAIDs) can help reduce pain and inflammation.
8. Proper Nutrition
Eating a balanced diet of protein, vitamins, and minerals supports muscle repair.
9. Epsom Salt Baths
Use Epsom salts soaking in a warm bath can help relax muscles and reduce soreness.
10. Try Foam Rolling
A foam roller can help massage and stretch muscles, improving blood flow and reducing tightness.
Also Read: Adopt These 10 Healthy Habits For Good Health And Unlock 10 Lifestyle Benefits!
The Final Say
Delayed onset muscle soreness (DOMS) is the natural result of taxing our muscles with vigorous or new activities. It typically kicks in 12 to 24 hours after exercise, peaks around 24 to 72 hours, and fades within a week. DOMS is a normal part of the muscle-strengthening process and usually resolves independently with time and self-care.
FAQs
1. Is DOMS good or bad?
DOMS is not inherently good or bad; it is a natural response showing muscles are adapting to stress. While uncomfortable, it can lead to strength gains. Yet, excessive soreness may hinder performance, suggesting the need for adjustments in training or recovery.
2. Is DOMS a sign of muscle growth?
Yes, DOMS can indicate muscle growth. It happens when muscles are pushed beyond their usual activity level, causing tiny tears that prompt muscle repair and growth. However, while DOMS suggests muscle stress and potential growth, it is not the sole indicator, as factors like consistent training and nutrition also contribute to muscle development.
3. How to know if it's DOMS or injury?
The greatest method to distinguish DOMS from injury, such as muscle strains, is through distinctive symptoms. The majority of DOMS sufferers report having a widespread muscular discomfort that starts one to two days after working out.
References
- Connective Tissue in Post-Exercise Discomfort - PMC (nih.gov)
- Thieme E-Journals - Sportverletzung · Sportschaden / Abstract (thieme-connect.com)
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