
Muscle soreness (Delayed Onset Muscle Soreness – DOMS), is the muscle discomfort and stiffness you may feel hours or days after engaging in physical activity, especially if the activity is new or more intense than your usual routine. It’s a normal response to challenging your muscles and is most noticeable 24 to 72 hours post-workout.
What Causes DOMS?
DOMS occurs primarily due to microscopic damage to muscle fibers during eccentric movements—when the muscle lengthens under tension. Examples include lowering a dumbbell during a bicep curl, descending during a squat, or running downhill. The body responds to this damage with inflammation and a repair process that strengthens the muscle, but this process is what leads to the soreness you feel.
Concentric exercise (where the muscle shortens as it contracts, like lifting a weight during a bicep curl) can, but is less likely to, cause DOMS compared to eccentric exercise.
How Long Does DOMS Last?
DOMS typically peaks within 24 to 48 hours after exercise and resolves within three to five days. The intensity and duration of DOMS vary depending on factors such as the intensity of the workout, the type of exercise, and your fitness level. Over time, as your body adapts to the exercise, DOMS becomes less intense.
How to Decrease Soreness After a Workout
While DOMS can’t be entirely avoided, you can take steps to minimize its severity:
1. Warm-Up Properly: Prepare your muscles with a lower intensity "warm-up set" of the intended exercise, and/or light aerobic activity before diving into intense exercises.
2. Cool Down: Incorporate gentle stretches and low-intensity movements after your workout to aid recovery.
3. Gradually Increase Intensity: Avoid overloading your muscles too quickly. Build intensity, volume, or weight incrementally.
4. Stay Hydrated: Proper hydration supports muscle recovery and reduces inflammation.
5. Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to give your muscles the nutrients they need to repair.
6. Consider Active Recovery: Gentle movements like walking, swimming, or yoga can increase blood flow and help ease soreness.
7. Consider Passive Recovery: Massage, foam rolling, cold or heat are techniques that can alleviate tightness, reduce soreness, and promote muscle recovery.
To Work Out (Or Not Work Out) If You’re Sore?
Mild to moderate soreness is typically safe to exercise through, provided you don’t push too hard and ease your way into it.
Avoid exercising if you’re experiencing sharp, localized pain, or swelling and bruising, which could indicate an injury rather than DOMS.
Muscle soreness and muscle injury are distinct conditions that differ in their cause, symptoms, and recovery process. Understanding these differences is key for proper management and recovery.
Key Differences
Aspect | Muscle Soreness | Muscle Injury |
Onset | Gradual (12–24 hours post-activity) | Immediate or during activity |
Pain Location | Generalized, entire muscle | Localized to the injured area |
Type of Pain | Dull ache, stiffness | Sharp, stabbing, or severe |
Associated Signs | No swelling or bruising | Possible swelling, bruising, or deformity |
Recovery Time | Days to a week | Weeks to months, depending on severity |
If you're unsure whether you're dealing with soreness or an injury, consult a healthcare professional, especially if the pain is sharp, persists, or worsens over time.
Why Waiting Until You're Not Sore May Not Be the Best Idea
Taking a break from exercise just because you're sore might seem like the logical choice, but it can actually slow your progress and derail your fitness routine. Here's why:
1. Soreness Doesn't Mean You're Injured.
Soreness is a natural response to challenging your muscles, especially with new or intense exercises. It's a sign that your body is adapting and growing stronger. Mild soreness is not a reason to stop. It's safe to continue exercising as long as you don't experience sharp pain or signs of injury.
2. Active Recovery Speeds Up Healing
Movement increases blood flow, helping to deliver oxygen and nutrients to sore muscles and flush out waste products. Activities like walking, cycling, yoga, or a lighter version of your workout can help reduce soreness faster than complete rest.
3. Consistency is Key
Skipping workouts every time you're sore can lead to inconsistent training, slowing your progress and making it harder to develop a routine. The more consistent you are, the better your body will adapt, and the less severe DOMS will become over time. If you always wait until soreness is gone, you delay this adaptation process, keeping your muscles in a constant "starting over" phase.
Is DOMS Necessary for Progress?
No, DOMS is not a requirement for building strength, endurance, or muscle mass. While it’s a sign that you’ve challenged your muscles, it’s not the only indicator of an effective workout. Consistency, progressive overload, and proper form are far more critical for progress than experiencing soreness after every workout.
Final Thoughts
DOMS is a natural part of the fitness journey and a sign that your body is adapting to new challenges. While it’s not a prerequisite for progress, understanding how to manage and minimize it can help you stay consistent and enjoy your workouts. Listen to your body, prioritize recovery, and keep moving forward at a sustainable pace.
Rather than waiting until you're completely soreness-free, focus on modifying your intensity and incorporating active recovery to keep making progress. You'll build strength, consistency, and resilience without risking injury.
Comments