Delayed Onset Muscle Soreness (DOMS)
DOMS is muscle pain and stiffness that typically occurs 24–72 hours after intense or unfamiliar physical activity, especially eccentric muscle contractions.
Symptoms
- Muscle soreness and tenderness
- Stiffness and decreased range of motion
- Swelling or mild inflammation
- Temporary loss of strength
Causes & Risk Factors
- Unaccustomed or intense physical activity
- High eccentric loading (lengthening contraction)
- Sudden increase in exercise volume or intensity
Diagnosis
- Based on history of recent activity
- Excludes muscle tears or other injuries
- Pain timing (peaks at 48–72 hours post-exercise)
Effective Treatment Options
- Gentle movement and light activity
- Massage therapy and foam rolling
- Cold or warm compress depending on comfort
- Stretching and active recovery
Frequently Asked Questions
Is DOMS a sign of a good workout?
It indicates muscle adaptation, but excessive soreness may hinder recovery or indicate overtraining.
How long does DOMS last?
It typically lasts 3–5 days depending on intensity and recovery methods.
