What is delayed-onset muscle soreness (DOMS)
If you’ve ever felt sore a day or two after a tough workout, you’ve experienced delayed-onset muscle soreness, or DOMS. It typically shows up 24 to 72 hours after intense exercise, especially after movements involving a lot of eccentric deceleration, when muscles lengthen while under tension, such as during the lowering phase of a squat.
What causes DOMS
DOMS happens when small amounts of damage occur to muscle fibers. This micro-damage is similar to a mild muscle strain (grade 1). As your body repairs these fibers, inflammation and other physiological processes lead to soreness and stiffness. You might also notice reduced muscle strength, restricted movement, and even changes in how nearby joints move as your body compensates.
Symptoms to watch for
Common signs of DOMS include:
muscle pain and tenderness
stiffness or tightness
reduced muscle force or performance
temporary changes in movement patterns
These symptoms are usually temporary and part of the body’s natural adaptation to exercise.
How the brain processes muscle soreness
When muscles are sore, they send pain signals to the brain through sensory receptors. The brain processes these signals and interprets them as discomfort or pain. Interestingly, techniques like myofascial rolling (foam rolling) can reduce the sensation of DOMS by stimulating other sensory receptors, such as mechanoreceptors. These receptors send their own signals to the brain, which can override some of the pain messages.
Reducing the effects of DOMS
While DOMS is a normal part of training, you can help manage it by:
including proper warm-up and cool-down routines
gradually increasing workout intensity
using recovery techniques like foam rolling, light stretching, and active recovery sessions
ensuring adequate hydration, nutrition, and sleep for muscle repair
The bottom line
DOMS is a natural response to challenging your muscles in new or intense ways. While it might feel uncomfortable, it’s a sign your body is adapting and becoming stronger. With smart training progression and good recovery habits, you can reduce the severity of DOMS and keep making progress toward your fitness goals.
