Experiencing muscle soreness a day or two after a workout? You’re likely dealing with Delayed Onset Muscle Soreness (DOMS). This common condition arises from microscopic muscle fiber damage during exercise, especially when engaging in new or intense activities. Understanding DOMS can help you manage discomfort and optimize your recovery.
What Causes DOMS?
DOMS typically develops 12 to 24 hours post-exercise, peaking around 48 to 72 hours. It’s a natural response to unfamiliar or strenuous physical activity, resulting from microtears in muscle fibers. As these fibers repair, muscles become stronger and more resilient.
Is It Safe to Exercise with DOMS?
Mild soreness is usually safe to work through. Engaging in light, low-impact activities like walking or gentle cycling can promote blood flow and aid recovery. However, if the soreness is severe or impedes your range of motion, it’s advisable to rest and allow your body to heal.
Effective Recovery Strategies
To alleviate DOMS and support muscle recovery:
- Active Recovery: Incorporate light exercises to maintain mobility without overexertion.
- Hydration: Drink plenty of water to help flush out toxins and support muscle function.
- Nutrition: Consume protein-rich foods to aid muscle repair.
- Rest: Ensure adequate sleep and rest days to allow for proper recovery.
- Heat and Cold Therapy: Apply heat to relax muscles or cold packs to reduce inflammation, depending on what feels best for you.
When to Seek Medical Attention
While DOMS is generally harmless, certain symptoms may indicate a more serious issue:
- Pain that worsens over time or doesn’t improve with rest.
- Swelling, redness, or warmth in the affected area.
- Sharp or stabbing pain during movement.
DOMS is normal—but if your pain feels sharp, lasts more than a few days, or comes with swelling, redness, or warmth, it’s best to check in with a physio to rule out potential injury.
References:
https://health.clevelandclinic.org/should-you-workout-when-sore
