DOMS Explained: Why You Get Sore and What Helps

Hello Ziddis! Have you felt great after working out and then suddenly a soreness sets in that occurs hours after a workout is what most people refer to as “workout soreness,” but it is more accurately known as DOMS, or Delayed Onset Muscle Soreness. DOMS is not arbitrary. It is not a sign of weakness. And, no, it is not an indicator of a “good” workout. DOMS is merely your body adapting to physical stress. Understanding what DOMS is and how to deal with it can be a game changer for your routine.

What is DOMS?

DOMS is an acronym that stands for Delayed Onset Muscle Soreness, and it typically occurs 12 to 72 hours post-exercise. DOMS is not the pain you feel during exercise, but rather the soreness that develops after the fact.

Delayed Onset Muscle Soreness typically occurs when you:

• Go back to training after a period of inactivity
• Learn new exercises
• Add more volume to your training
• Add more intensity to your training
• Change your training style
• Learn new movement patterns

DOMS is not an injury and is not indicative of damage in a negative way. DOMS is actually a natural response to exercise.

Sore Muscles After Workout

DOMS is an acronym that stands for Delayed Onset Muscle Soreness, and it typically occurs 12 to 72 hours post-exercise. DOMS is not the pain you feel during exercise, but rather the soreness that develops after the fact.

Delayed Onset Muscle Soreness typically occurs when you:

• Go back to training after a period of inactivity
• Learn new exercises
• Add more volume to your training
• Add more intensity to  your training
• Change your training style
• Learn new movement patterns

Delayed Onset Muscle Soreness is not an injury and is not indicative of damage in a negative way. DOMS is actually a natural response to exercise.

Onset Muscle Soreness

This is one of the most harmful fitness myths: “soreness is a measure of workout quality” What soreness reflects is tissue inflammation, unaccustomed stress, and new movement patterns, but it does not reflect muscle growth, strength gain, or training effectiveness. Progress, quality, and fitness improvement are important too.

DOMS Treatment

There is no magic solution for an actual recovery, which is easy and physiological.

• Sleep is the most effective recovery method. Lack of sleep directly impacts recovery and delays soreness.
• Hydration helps with blood circulation, nutrient supply, and waste removal. Dehydration worsens stiffness and inflammation, making DOMS worse and recovery take longer.
• Protein consumption helps supply materials for muscle repair. 
• Light physical activity is better than complete rest. 
• The more you train, the more adaptable your muscles will be. 

But what does not help with DOMS is:

• Relying on painkillers
• Random recovery supplements
• Ice baths are not helpful for chronic use
• Foam rolling

Read Also: What’s the Science Behind Delayed-Onset Muscle Soreness (DOMS)?

Takeaway

Reducing DOMS in the long run is achieved through effective training, not tricks. Progress incrementally rather than shocking your system with abrupt volume or intensity increments. Warm up thoroughly to precondition your tissues to the stress. Train regularly rather than erratically. Control training volume rather than seeking exhaustion. Recovery is part of progress. To support your fitness journey, you can start with a proteinous diet which includes fit foods and oats protein.