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The Effects of Delayed Onset Muscle Soreness

Health Tips from John Muir Health

Delayed onset muscle soreness (DOMS) is the result of muscle fiber injury from unaccustomed exercise. This experience of soreness is not uncommon, particularly if you are just embarking on an exercise program or changing the normal exercise routine. This soreness may be felt 12-48 hours following the exercise, and is often accompanied by muscle stiffness, fatigue and weakness. This, however, is a normal response to unusual high intensity exertion as your muscles adapt to the new stress. Rest assured, the pain and discomfort is worst in the beginning and will start to subside generally within 2-3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that this is caused by microscopic tears and inflammatory response in the muscle fibers as a result of eccentric contractions and unaccustomed activities.

Tips for dealing with the soreness of DOMS once it happens:

1. Time. Soreness will go away in 3-7 days without any special treatment.
2. Avoid further rigorous activities that target those affected muscles until soreness subsides.
3. Do low intensity aerobic exercises to increase blood flow to affected muscles.
4. RICE — rest, ice, compression, elevation.
5. Gentle stretching or massage of affected muscles.
6. Use of NSAIDs (aspirin or ibuprofen) to reduce soreness temporarily as prescribed by your physician.

The following suggestions may help to mitigate the development of DOMS and its pain.

1. Warm up thoroughly prior to activity, and cool down thoroughly after activity.
2. Stretch properly the major muscle groups that will be affected by the activity, before and after
3. For new exercises or activities, build up time and intensity slowly.
4. Avoid making sudden major changes in the type and amount of exercise you do.

Delayed Onset Muscle Soreness is a common effect when starting out on a new exercise activity, especially if it is done at high intensity. Understanding what it is and how to treat and lessen its effects, will go a long way to improving your management of the symptoms and your enjoyment of the exercise activity. Not all pain from exercise is associated with DOMS. If your muscle soreness, function, and strength do not get better within a week, this can be a sign of more serious injury. Please consult your physician if you have any doubts or questions about your condition.

Sid Hsu PT
Supervisor, John Muir Outpatient Therapy
John Muir Health