Do you ever experience that feeling of muscle tenderness or stiffness a day or two after an intense workout? If so, then you have encountered what is known as Delayed Onset Muscle Soreness (DOMS). This sensation is a common occurrence among fitness enthusiasts, but it often leaves many wondering: what causes it? And how can it be managed effectively?
What is Delayed Onset Muscle Soreness (DOMS)?
Delayed Onset Muscle Soreness (DOMS) is the pain, stiffness, or discomfort you feel in your muscles 24 to 72 hours after performing strenuous exercise, particularly when you've introduced a new movement or increased the intensity of your workout. DOMS occurs due to microscopic damage to muscle fibers during exercise, which triggers inflammation and leads to the sensation of soreness.
The Link Between Intensity, Frequency, and Volume, and Their Effects on Soreness
Intensity, frequency, and volume are key factors in your workout that can influence the onset and severity of DOMS.
Intensity refers to how hard you push yourself during a workout. High-intensity workouts, such as heavy weightlifting or high-intensity interval training (HIIT), can lead to greater muscle damage and thus more significant DOMS.
Frequency pertains to how often you work out. If you suddenly increase your workout frequency or switch from being sedentary to active, you may experience more pronounced DOMS.
Volume is about the total amount of work you do, combining reps, sets, and weight. An increase in any of these variables can lead to increased muscle damage and therefore, more severe DOMS.
It's essential to recognize that experiencing DOMS doesn't necessarily equate to a good or effective workout. While DOMS can indicate that you've pushed your muscles beyond what they're accustomed to, it's not a reliable measure of workout success. Progress in fitness is more accurately measured by improvements in strength, endurance, flexibility, and overall health.
Scientifically Backed Ways to Improve Soreness
While DOMS is a normal part of the fitness journey, there are scientifically backed ways to manage and improve soreness:
Active Recovery: Light exercise, such as walking or cycling at a slow pace, can help alleviate DOMS by promoting blood flow and hastening the removal of waste products in your muscles.
Proper Nutrition: Consuming a balanced post-workout meal rich in proteins and carbohydrates can aid muscle recovery and reduce the severity of DOMS.
Hydration: Staying well-hydrated is crucial for muscle recovery and can help ease the symptoms of DOMS.
Sleep: Quality sleep is essential for muscle repair and recovery. It's during sleep that your body produces growth hormones, which aid in tissue growth and repair.
Massage and Foam Rolling: These techniques can help alleviate DOMS by increasing blood flow, reducing inflammation, and improving flexibility.
References
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine, 33(2), 145-164.
Schoenfeld, B. J. (2012). Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?. Journal of Strength and Conditioning Research, 26(5), 1441-1453.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403.