DOMS (Delayed Onset of the Muscle Soreness)


Last Updated December 20th, 2021

What is DOMS?

DOMS refers to the Delayed Onset of the Muscle Soreness. It leads to muscle pain after 12 to 24 hours of a workout session. The pain related to DOMS(Delayed Onset of the Muscle Soreness) can stay for 2 to 3 days depending on the severity. The pain of DOMS(Delayed Onset of the Muscle Soreness) peaks up after 2 to 3 days of workout and then it gradually eases up with time. In a nutshell DOMS(Delayed Onset of the Muscle Soreness) is a muscle pain which can occur only after a persistent and unaccustomed exercise. 

What causes DOMS(Delayed Onset of the Muscle Soreness)?

The microtrauma experienced in the muscle fibres of an individual after a long session of workout is one of the most common reasons for DOMS(Delayed Onset of the Muscle Soreness). The microtears and the microtraumas in the muscle fibres resulting in several inflammatory responses with the intramuscular fluids and electrolyte shifts. Eccentric exercises often result in DOMS(Delayed Onset of the Muscle Soreness) since it tenses your muscles and at the same time lengthens it too. 

What are the symptoms of DOMS(Delayed Onset of the Muscle Soreness)?

There are a few common symptoms of DOMS(Delayed Onset of the Muscle Soreness) listed below.

  • Tenderness of muscles
  • Stiffness of muscles and the motion range is reduced due to the stiffness
  • Muscle fatigue
  • Weakness and tiredness 
  • Swelling of the affected muscles
  • Short term loss of the strength of the muscles 
  • Dizziness and nauseatic feeling are also rare symptoms which might happen in some individuals 

When do I need to consult a doctor?

DOMS(Delayed Onset of the Muscle Soreness) results in the muscle pain which wears away within 1 to 3 days. In that case, there’s no need for consulting a doctor. But there might be certain cases where you have to have to consult a doctor. Some of the most common conditions under which you might have to consult a doctor are the following.

  • If your pain is not going for more than 48 to 72 hours after exercise, the persisting pain might be indicative of DOMS(Delayed Onset of the Muscle Soreness)
  • In the case of the pain related to DOMS(Delayed Onset of the Muscle Soreness) comes  back more sudden after the day of the workout, it is always recommended to consult a doctor
  • If you experience pain around the joint area and not only in the muscles, it’s always suggested to consult a doctor.
  • You should consider consulting a doctor if you are experiencing swelling and discomfort around the joints. 
  • Make sure you consult a doctor if you are passing dark urine while excreting

How to diagnose DOMS(Delayed Onset of the Muscle Soreness)?

DOMS(Delayed Onset of the Muscle Soreness) can be diagnosed through a blood test. The blood test is done by the procedure of venipuncture. The blood test helps in detecting various biochemical markers such as creatine kinase and lactic dehydrogenase which are generally found in the blood of the people who are suffering from DOMS(Delayed Onset of the Muscle Soreness).

Is it recommended to rest when you are suffering from DOMS(Delayed Onset of the Muscle Soreness)?

It is a normal tendency to feel like resting and relaxing after all the pains that you might have experienced after a strenuous exercise. But it is highly recommended that if you do not have severe pain due to DOMS(Delayed Onset of the Muscle Soreness) you shouldn’t rest completely and stop your regular movement. Prolonged resting while suffering from DOMS(Delayed Onset of the Muscle Soreness) can result in worsening the pain and stiffness.

You can exercise some gentle movement and throughout the day rather than doing any high-intensity cardio or powerlifting. The exercises which you can generally try performing when you are suffering from DOMS(Delayed Onset of the Muscle Soreness) are some light yoga and low to moderate intensity regular exercises like walking, cycling as well as swimming.

How to treat DOMS(Delayed Onset of the Muscle Soreness)?

There are several ways of treating DOMS(Delayed Onset of the Muscle Soreness). Some of the most common ways are as follows:

Massage 

Massage is one of the best ways of treating DOMS(Delayed Onset of the Muscle Soreness). After a strenuous workout, your muscles get stiffened. A good massage can always help you relax your muscles and helps in reducing the pain related to DOMS(Delayed Onset of the Muscle Soreness). You can self-massage some muscles in your body such as the calves, thighs, buttocks, arms, shoulder. 

Usage of Topical Analgesics 

Topical analgesics are very good pain relievers. You can apply these in the areas of the soreness. Topical analgesics with arnica content is very helpful for easing the pain related to DOMS(Delayed Onset f the Muscle Soreness). Before applying Topical analgesics, make sure you are reading the instructions written on the packaged paper.

Cold baths 

Cold baths are very effective in treating the pains related to DOMS(Delayed Onset of the Muscles Soreness). Taking cold baths by immersing the whole body in the water of temperature ranging from 10-15 degree centigrade, can be very helpful in relaxing your muscles and treat all the muscle tears and muscle fatigues.

Warm bath

Besides the cold bath, warm bath is also a way of treating DOMS(Delayed Onset of the Muscle Soreness) since warm water is also very effective in relieving the pain and easing the stiffness. 

Consumption of anti-inflammatory food

An individual suffering from DOMS(Delayed Onset of the Muscle Soreness) is always suggested to eat food which has anti-inflammatory properties. Some of the common anti-inflammatory foods which are recommended are tomatoes, olive oils, leafy vegetables such as spinach, kale and nuts like almonds, walnuts. Fruits such as strawberries, cherries oranges and fatty fishes such as salmon, tuna, mackerel, sardines are also recommended since they have high anti-inflammatory properties.

How to prevent DOMS(Delayed Onset of the Muscle Soreness)?

DOMS can be prevented by adopting various methods. Some of the most common ways of preventing DOMS(Delayed Onset of the Muscle Soreness) are as follows.

Staying Hydrated : It is always recommended to stay hydrated if you are performing strenuous exercises. In the  cas of hot and humid weather, it is very important to stay hydrated. Lack of hydration can lead to pains related to DOMS(Delayed Onset of the Muscle Soreness) and make you feel more tired and fatigued after a shorter while.  

Warming up: It is very necessary to warm up for 5 – 10 minutes before you start performing your exercises. Warming up makes your body flexible for performing various exercises after that. You should always practise dynamic stretching while warming up.
 
Cooldown: After a strenuous workout, it is very necessary to cool down for 15-20 minutes. You should try performing some low-intensity exercises such as static stretching or low-intensity cycling can also be very effective for cooling down. At times it might not lessen the pain related to DOMS(Delayed Onset of the Muscles Soreness) but it is definitely helpful for increasing the flexibility of your joints and muscles. 

Increase the intensity slowly: It is highly recommended to increase your intensity of workout very slowly. Going slow and gradually increasing the intensity can be very effective for building strength as well as endurance. This is a long term way of preventing any pains related to DOMS(Delayed Onset of the Muscles Soreness).

What are the kind of foods that should be eaten post-workout to prevent DOMS(Delayed Onset of the Muscle Soreness)?

The foods which are recommended to be eaten post-workout to get effective results as well as to prevent any pains related to DOMS(Delayed Onset of the Muscle Soreness) are as follows.

Chia seed pudding 
Chocolate  milk
Avocado 
Oatmeal 
Eggs 
Coconut oil 
Quinoa 
Cottage cheese 
Flax seeds 
Fruits such as berries, apples, bananas)
Greek yoghurt 
Nut butter 
Rice cakes 
Turkey or chicken 
Nuts 
Crackers 
Salmon and tuna 
Sweet potato 
Peanut butter 
Whole-grain bread 
Protein shake 
Whole-grain cereal 
Scrambles tofu 
 

What are the foods to be avoided during suffering from DOMS(Delayed Onset of the Muscles Soreness)?

Any kind of anti-inflammatory foods is always recommended to be consumed when an individual is suffering from DOMS(Delayed Onset of the Muscle Soreness). Some of the most common anti-inflammatory foods which are recommended to be prevented during suffering from DOMS(Delayed Onset of the Muscles Soreness) are as follows:
Processed foods such as processed meats 
Drinks which have sugar content 
Trans fats which are found in fried foods should be avoided
White bread 
Gluten
Soyabean oil or any other vegetable oil
Processed and packaged foods and snacks such as chips or crackers, etc
Sugary desserts such as cookies, custards, ice creams, etc
Excessive alcohol should be completely avoided 

Does DOMS(Delayed Onset of the Muscle Soreness) indicate a “Good Workout”?

It is always recommended to start your workout slowly and gradually increase the intensity of the exercises. This helps in improving physical strength and endurance as well. As you increase your intensity of workout gradually, your body adapts to it and your muscles won’t experience tears or injuries. DOMS(Delayed Onset of the Muscle Soreness) is not at all a sign of a good workout since a good workout doesn’t give your muscles the microtraumas r microtears which result in excruciating pain.

 

 

 

 

 

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Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your survival. However, these…
carbamazepine
Carbamazepine / Tegretol test The carbamazepine is a drug that is used to treat epilepsy and the carbamazepine test is performed to…
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a lack of scientific…
Chondroitin spine health
9 amazing ways chondroitin can help you bounce back to health Chondroitin is naturally found in meat, especially in the connective tissues of animals. Chondroitin works by reducing the…
Sharpen your brain with these top brain-friendly foods! Did you know your diet could decide how razor sharp your memory is? Or that what you eat…
smelling-salts-benefits
The actual science behind smelling salts and how it helps in injury recovery Most smelling salts are a mixture of ammonium carbonate and some perfumes which are sniffed by an individual…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol and is used…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you didn't know about…
blood elements analysis
Vitamin Profile Your doctor will recommend you undergo the vitamin profile test if you are showing signs of either vitamin…
glucose-tolerance
Oral Glucose Tolerance Test – GTT Glucose tolerance test (or Oral GTT) is used to detect the onset of diabetes or prediabetes conditions. It…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea (or red bush)…
ureteroscopy
Ureteroscopy Ureteroscopy is the diagnostic procedure which is used for the detection of the kidney stones in addition to…
shakeology woman
Meal replacement or protein drink? Learn all about Shakeology and its claims Shakeology from Beachbody claims to be the most suitable shake that can aid in weight loss, regulate blood…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of the 17th century.
ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a particular liver enzyme…
lipoprotein A
Lipoprotein (A) Test Lipoprotein (A) test is used to measure and monitor the levels of LDL(Low-Density Lipoprotein) in the bloodstream in…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential health benefits that…
GGt test
GGT – Gamma-Glutamyl Transferase Test GGT or gammaglutamyl transferase test is a liver function test that is used to detect the extent of…
PREGNANCY
Pregnancy During pregnancy, the body undergoes a number of biological and physical changes to accommodate and provide for the…
Vitamin b12
Vitamin B12 Test Vitamin b12 is an essential nutrient required for healthy functioning of the nervous system and also development of…
Gua sha: Scraping away layers of pain with this ancient healing tool Gua sha is an ancient oriental healing method which focuses on scraping the body with specific tools to…
Helicobacter pylori IGA
Helicobacter Pylori – IgA Test The H.pylori IgA test is a blood test used to identify the level of IgA antigen in the…
Top reasons why you need to pay attention to your vitamin B6 intake Vitamin B6- An essential water-soluble vitamin. Its deficiency leads to physical changes such as sores & glossy tongue…
Threatened abortion
A few facts about threatened abortion A threatened miscarriage indicates an early pregnancy loss. Look out for symptoms like bleeding, vaginal discharge, and pain.
blood ketone test
Blood Ketone (D3HB) Test The Blood Ketone Test measures and monitors the levels of ketone in the blood which is usually performed…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the most powerful antioxidant…
Hepatitis A virus infected liver
Hepatitis A Virus (HAV) Total Blood test to look for IgM antibodies to know if you are infected with Hepatitis A virus (HAV),…
amylase test
Amylase Test Amylase test is done by checking the level of this protein in the blood sample and also in…
tonometry
Tonometry Tonometry uses a device called tonometer to measure the pressure inside the eye. This pressure is depends upon…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how successful have they…
6 arguments in favour of glucosamine and where can you find it Studies have shown that glucosamine works by preventing the breakdown of cartilage of the joints. This is usually…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you in digesting food?…
piles
Best treatment for piles in Bangalore All you need to know about piles and piles treatment in Bangalore - the types of treatment available,…
Is bronchitis contagious? And how to prevent this infection? It is acute bronchitis that is contagious which means you can contract it from another person or you…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking for fun and…
shiitake mushrooms healthy
What are Shiitake Mushrooms and why should you eat them? Shiitake Mushrooms are well known for their smoky and robust taste. However, did you know they are replete…
The Cabbage Soup Diet: The healthiest way to instant weight loss Cabbage soup diet rapid weight loss diet for those who want to shed those extra pounds in less…
creatinine
Creatinine Test The level of creatinine in the blood is a significant indicator of the health of your kidneys. This…
Carb Cycling: Weighing the pros vs the cons of this diet routine Completely discarding carbs from your life will do you more harm than good. Read more about carb cycling,…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main theme of general…
immunoglobulin M
Immunoglobulin M Test Immunoglobulin M is the largest and the first produced antibody which helps in the prevention or fighting of…
C-Reactive Protein Test A CRP or c-reactive protein blood test is an important diagnostic tool used to determine the risk of…
Exercises or diet? Find out the healthiest way to gain weight Tired of being called skinny all the time? Looking for healthy ways to beef up? Why not try…
labiaplasty
Labiaplasty Labiaplasty is a surgical procedure to modify the labia minora and the labia majora. Learn about who can…
kidney stones
Kidney stones Kidney stones are solid substances made up of crystals. They can be of various sizes. Treatment depend on…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But did you know…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling sad? Have you…
lp-pla2
LP-PLA2 Test The LP-PLA2 test is a test which is carried out to assess the levels of Lipoprotein-Associated Phospholipase A2…
anoscopy
Anoscopy Anoscopy is an invasive diagnostic procedure where a small device known as anoscope will be inserted in the…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an organ that once…
thyroid_scan
Thyroid Scan Thyroid scan is a diagnostic procedure that aims to view the thyroid gland and detect any growths or…
lose weight fast
12 easy and instant steps to successful weight loss Do you want to lose weight without losing your mind? Does weight loss always mean saying goodbye to…
colposcopy
Colposcopy Colposcopy is a simple, quick and non- invasive diagnostic tool to look closely inside the vulva, vagina, and…
free testosterone test
Free testosterone Free Testosterone Test measures and monitors the level of the free testosterone in the blood. Less than 4%…
toxo gondii igm test
Toxo Gondii-IgM Test The toxo gondii IgM test is a blood test that tells the presence or absence of toxoplasmosis IgM…
avocado benefits
Avocado: 15 reasons why this fruit should be a staple in your diet Did you know that the word avocado literally means "testicles". Don't get grossed out as this power-packed fruit…
Crossfit with rope
CrossFit: Now get the perfectly sculpted body with this explosive gym routine CrossFit is a fitness regimen that makes use of high-intensity exercises in a shorter period to achieve muscle…
Is it possible to achieve full body detox with Master Cleanse? Master cleanse is a diet consisting of a lemonade based beverage, a salt water drink and a herbal…
Bloodtestalbumin
Albumin Test Albumin test or blood serum test is a liver function test that measures the amount of the protein…
Hymenoplasty
Hymenoplasty Read on to find out all about hymenoplasty, the procedure, post-surgery care, the risks, and the benefits.
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders? Do you want…
Goji berry: A traditional Chinese berry that packs the best of antioxidants Goji berry is an ancient berry that is considered to be power-packed with nutrients and antioxidants. Which means…

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