DOMS
- Jun 11
- 2 min read
Delayed Onset Muscle Soreness (DOMS) is the muscle discomfort and stiffness that typically arises 12 to 24 hours after engaging in unfamiliar or strenuous physical activity, peaking between 24 to 72 hours, and usually subsiding within three to five days.
Understanding Normal DOMS
Onset and Duration: Begins within 12 to 24 hours post-exercise, peaks at 24 to 72 hours, and resolves in a few days.
Symptoms: Muscle tenderness, stiffness, and mild swelling, often noticeable during movement or when the muscle is touched.
Causes: Engaging in new or intense physical activities.
When to Consider Modifying Your Routine
Severe Pain: If muscle soreness is intense, debilitating, or persists beyond a week, it may indicate overtraining or injury.
Swelling and Restricted Movement: Significant swelling or a marked reduction in joint range of motion could suggest muscle damage.
Dark Urine: Dark-colored urine, especially when accompanied by muscle pain, can be a sign of rhabdomyolysis, a serious condition requiring immediate medical attention.
Preventing and Managing DOMS
Gradual Progression: Introduce new exercises or increase intensity slowly to allow muscles to adapt.
Warm-Up and Cool-Down: Incorporate proper warm-up and cool-down sessions to prepare muscles for activity and aid in recovery.
Active Recovery: Engage in low-intensity activities, such as gentle stretching or light aerobic exercises, to promote blood flow and reduce soreness.
Hydration and Nutrition: Maintain adequate hydration and consume a balanced diet rich in proteins and anti-inflammatory foods to support muscle repair.
While mild to moderate DOMS is a normal response to physical activity, it's essential to listen to your body. If you experience severe or persistent symptoms, consider modifying your exercise routine. This May be something you discuss at your 1:1 session.
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