What Is DOMS?

DOMS, or Delayed Onset Muscle Soreness, is a type of muscle pain commonly experienced after a vigorous workout. It is often described as a deep ache or stiffness in the muscles and can last anywhere from 24 to 72 hours after exercising. It is a result of microscopic tears in the muscle fibers and can be very uncomfortable. Despite being uncomfortable, DOMS is generally considered a healthy sign that indicates your muscles are adapting to physical activity.

Signs & Symptoms

The most common symptom of DOMS is an intense feeling of soreness and tenderness in the muscles. This can be more intense on the day after a workout and will usually dissipate within a few days. Other signs and symptoms of DOMS include tightness in the muscles, difficulty performing normal daily activities, reduced range of motion, decreased strength and swelling in the affected area.

Treatment for DOMS

DOMS is generally a self-limiting condition meaning it should go away on its own eventually. To reduce the severity of the symptoms, you can try applying heat or cold to the affected area and performing light and gentle exercises such as stretching and yoga. Most importantly, allow yourself enough time to rest and recover from your workouts. Adequate sleep, nutrition and hydration are also key elements for recovery and helping your body heal.

If the pain is difficult to manage, you can also speak to your healthcare provider who may recommend pain relievers such as ibuprofen. However, these should only be taken short-term as they do not help with faster recovery, but simply treat the pain symptoms.

Conclusion

In conclusion, DOMS is a type of muscle pain commonly experienced after a workout. It is caused by microscopic tears in the muscle fibers and can lead to soreness, tenderness, and reduced strength. The good news is that it typically goes away on its own or with ice and warm compresses, light exercise and adequate rest. If your symptoms are severe, you may need to speak to your healthcare provider about pain relievers.