Understanding DOMS: Why Your Muscles Hurt After a Workout

If you’ve ever had a tough workout that left you sore the next day (or even a couple of days later), you’ve likely experienced DOMS – Delayed Onset Muscle Soreness. But what exactly is DOMS, why does it happen, and how can you manage it to stay on track with your fitness goals? Let’s break it down.

What is DOMS?

DOMS refers to the muscle soreness and stiffness that typically occurs 12 to 24 hours after intense exercise, and it can peak anywhere from 24 to 72 hours post-workout. It usually happens after you've performed a new exercise, increased the intensity of your workout, or pushed your body to do something it's not accustomed to. For instance, if you’re new to weightlifting or recently added more reps or sets to your routine, DOMS is a common result.

What Causes DOMS?

DOMS is caused by microtears in your muscle fibres, which occur when your muscles are put under stress that they aren't used to. This is particularly common during eccentric movements – exercises where your muscle lengthens under tension, such as the downward motion of a squat or the lowering phase of a bicep curl. These tiny tears are a natural part of the muscle-building process. As your muscles repair themselves, they grow stronger and more resilient, which is what helps you progress in your training.

Symptoms of DOMS

The primary symptoms of DOMS include:

• Muscle soreness – A dull, aching pain that can make your muscles feel tender to the touch.

• Stiffness – Your muscles may feel tight, and movement may feel restricted or uncomfortable.

• Swelling – Mild swelling may occur in the affected muscles.

• Reduced strength – Your muscles may feel weaker temporarily, which is completely normal as they recover.

DOMS can affect any muscle group but is more noticeable in muscles that are worked harder or in ways that they aren't used to.

How Long Does DOMS Last?

The soreness from DOMS typically peaks within 48 hours of exercise, but it can last anywhere from 3 to 5 days. The severity of DOMS depends on how intense your workout was, how accustomed your body is to the exercises, and how well you recover after the workout.

How to Manage DOMS

While DOMS is a natural part of the muscle-building process, there are several ways to manage and alleviate the soreness:

1. Active Recovery – Gentle movement, like walking, swimming, or light cycling, can increase blood flow to the muscles and help reduce stiffness.

2. Stretching and Foam Rolling – Stretching before and after your workout can reduce muscle tightness. Foam rolling can also help release muscle knots and improve flexibility.

3. Proper Nutrition – Eating a balanced meal with protein after a workout is crucial for muscle recovery. Protein helps repair the muscle fibres damaged during exercise.

4. Hydration – Staying hydrated before, during, and after your workout helps prevent cramps and promotes muscle recovery.

5. Rest – While some movement is helpful, don’t forget to let your muscles rest. If you're feeling sore, take a day or two off from intense exercise to allow your body to recover.

6. Massage and Heat Therapy – A light massage or using a heating pad on the sore muscles can help soothe discomfort.

7. Over-the-Counter Pain Relief – If you need additional relief, over-the-counter pain medications like ibuprofen or acetaminophen can help reduce inflammation and pain, but they should be used sparingly.

Should You Work Through DOMS?

If you're experiencing DOMS, it’s essential to listen to your body. It's okay to exercise with mild soreness, but avoid pushing through intense pain or discomfort. Working out while your muscles are too sore can increase the risk of injury and hinder your progress. If you're unsure, consider opting for lower-impact exercises or activities that target different muscle groups while giving your sore muscles a chance to recover.

The Bottom Line: DOMS Is Normal!

DOMS is a completely normal part of the muscle-building process. While it can be uncomfortable, it’s a sign that your muscles are adapting and growing stronger. The best way to manage it is with a combination of active recovery, proper nutrition, hydration, and rest.

Remember, DOMS doesn't last forever, and the more consistent you are with your workouts, the less frequent and intense it will become. Over time, as your body adapts, you’ll experience less soreness after your workouts. But for now, embrace it as part of the journey toward becoming a stronger, more resilient version of yourself!