This special issue takes a closer look at DOMS
What is DOMS?
DOMS is an acronym for Delayed Onset Muscle Soreness. DOMS can differ slightly from person to person, but is generally a mix of aching pain, tightness, weakness or tenderness in muscles. DOMS is usually brought on 24-48 hours after exercise and can last for a few days.
Why does it happen?
DOMS is particularly common after intense exercise, especially if you haven’t exercised in a while, or if you go beyond your usual intensity. Exactly why DOMS happens is not completely understood, but most scientists agree it is due to muscle damage and inflammation brought on by exercise. This muscle damage is normal and allows muscles to grow back stronger.
How can I prevent it?
Light intensity exercise is less likely to cause DOMS, so ease yourself into any new training plans. If it’s too late and you already exercised too vigorously, then there are several methods out there for potentially reducing DOMS. Some of these experiments have been discussed on AbstractAthlete already, including stretching and special drinks. It is worth noting though that even in the best experiments, results are not guaranteed for everyone.
How can I treat it?
Again, a number of methods exist, including recovery drinks, stretching, ice baths, massage and even painkillers. Above all, the best medicine is rest.
What else should I know?
You can continue to exercise even if you have DOMS, but it is important to listen to your body and stop if the pain feels a bit more serious.
What is my personal experience?
As weird as it sounds, I tend to enjoy DOMS. It feels like a memory of how hard I worked and I like challenging myself to push through the pain. For me, it tends to disappear during subsequent exercise anyway, so I might be one of the lucky ones.
Acknowledgements
This special issue has been put together from a variety of sources and personal experience. To learn more, check out these previous articles on DOMS, or visit this website for a great starting point.
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