Delayed Onset Muscle Soreness

What is delayed onset muscle soreness?

Delayed onset muscle soreness (DOMS) is the muscle pain and stiffness you feel 12 to 48 hours after unaccustomed or intense exercise. It peaks around 24-72 hours post-workout and typically resolves within 3-7 days. Unlike acute soreness that happens during exercise, DOMS results from microscopic damage to muscle fibers, particularly after eccentric contractions where muscles lengthen under tension ^[1].

Despite the discomfort, DOMS is a normal part of the muscle adaptation process. Your body repairs these micro-tears by building stronger tissue, which is how muscles grow and adapt to new demands. The severity varies based on exercise intensity, novelty of movement, your fitness level, and age. Beginners and experienced athletes alike experience DOMS when trying new exercises or increasing training volume significantly.

The science behind muscle damage and inflammation

The exact mechanism involves more than just torn fibers. Eccentric exercise causes structural damage to muscle cell membranes (sarcolemma), allowing calcium ions to enter cells and disrupt normal metabolism. This triggers an inflammatory cascade as your immune system dispatches neutrophils and macrophages to clear damaged tissue ^[2].

The inflammatory response explains the delayed nature of DOMS. It takes time for immune cells to accumulate, release cytokines, and create the fluid buildup that makes muscles feel swollen and tender. Lactic acid is not the cause—clearance happens within hours of exercise, long before DOMS peaks ^[3].

What affects DOMS severity

Several factors influence how sore you get. Eccentric-heavy movements like downhill running, lowering weights, or the negative phase of strength training produce more soreness than concentric work. Novel exercises hit untrained motor units harder. Age plays a role too; older adults often experience longer recovery times due to changes in connective tissue and inflammatory response ^[4].

Individual genetics, sleep quality, hydration status, and prior exposure to similar movements all modulate DOMS intensity. Two people doing the same workout can have vastly different soreness levels.

Managing DOMS: what actually works

Active recovery like light walking or cycling increases blood flow without adding significant stress. Cold-water immersion at 10-15°C for 2-5 minutes reduces perceived soreness and inflammation markers ^[5]. Compression garments worn for 1-48 hours post-exercise can speed strength recovery ^[6].

Adequate protein intake (1.6-2.2 g per kg bodyweight daily) supplies amino acids for repair. Tart cherry juice shows promise for reducing inflammation. NSAIDs like ibuprofen reduce pain but may blunt muscle adaptation if used chronically ^[7]. Massage and foam rolling provide temporary relief by improving circulation and reducing muscle tension.