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What is DOMS?

27/02/2023

Author – Campbell Waldron-Smith.

DOMS; Delayed Onset Muscle Soreness, is the term given to the pain felt in muscles after novel exercise to which the body is unaccustomed. This may be because an exercise is new, at a higher intensity than previously or due to a change in volume or form. Also very common after taking a break for a week or two!

 

Many people describe DOMS as an aching pain deep within muscle tissue, with a general feeling of muscle fatigue often present. DOMS will also often present with a sensation of stiffness in the muscle. These feelings of stiffness and soreness can often be mistaken for muscle damage, which is generally not the case, as damage to muscle tissue often presents with a sharp quality, whereas DOMS-related pains are often reported to be dull or achy! 

 

DOMS generally lasts for 48-72 hours post-exercise, with pain peaking at the 48-hour mark. Some research suggests that eccentric exercise can induce more intense DOMS more frequently, so any exercise focused on an extended eccentric phase is more likely to give you DOMS! 

 

A frequent misconception about DOMS is that it is a reliable predictor of muscular hypertrophy (otherwise known as ‘gains’). Currently, there is a lack of evidence supporting the paradigm of DOMS being an indicator of hypertrophy, or being implicated in the process of muscle growth (however, it definitely is an indicator of hard work). 

 

Whilst DOMS will resolve on its own, it can certainly be annoying and a hindrance to those who wish to train regularly, so the resolution of DOMS is a commonly discussed topic. Some research-backed strategies include; 

  • Massage 
    • Massage has been shown to be the most effective modality of treatment in relieving DOMS in a meta-analysis performed by Dupuy et al. (2008).
    • This is theorised to be due to the increase in blood flow to the muscular tissue induced by massage, with this increased blood flow allowing for pro-inflammatory byproducts of exercise to be ‘pulled out’ of the muscle, and allowing for nutrients to enter and assist in the healing process.
  • Cold water immersion 
    • Immersion in cold water (of temperature ranging between 11-15°C for 10-20 minutes) was shown to be effective in reducing DOMS-related inflammation in muscular tissues, alongside a subjectively reported decrease in pain.
    • This is theorised to be due to 2 factors:
      • Locally diminished inflammation due to vasoconstriction (narrowing of veins) as part of the body’s response to the cold.
      • The direct analgesic effect of cold exposure.

Other strategies that offer a lesser effect in aiding DOMS include active recovery, contrast water therapy and cryotherapy. These have a less significant impact in treating DOMS but are associated with a mild decrease in pain. Interestingly, stretching was shown to be not useful at all, and associated with a possible increase in DOMS!

 

If you’re having a tough time with DOMS, don’t hesitate to reach out to me or one of the other friendly therapists at Peak Health Services and we’ll be able to set you on the right track!