Delayed Onset Muscle Soreness (DOMS)‍ is a common phenomenon experienced by individuals, particularly those who engage in new or intense physical activities. It typically occurs 24 to 72 hours after exercise and is characterised by muscle stiffness, tenderness, and soreness. While the exact cause of DOMS is not fully understood, there are several factors that contribute to why exercise can make muscles feel sore. Click here to find out more.

‍Muscle Micro trauma: During exercise, especially when performing activities that involve eccentric contractions (lengthening of the muscle while under tension), small microscopic tears can occur in the muscle fibre. These micro traumas trigger an inflammatory response, leading to the perception of soreness and tenderness in the affected muscles.

‍Lactic Acid Build-up: Contrary to popular belief, lactic acid build-up is not the primary cause of DOMS. However, during intense exercise, lactic acid can accumulate in the muscles and contribute to the sensation of muscle fatigue and discomfort. Lactic acid is eventually cleared from the muscles, and its presence alone is not responsible for DOMS.

‍Inflammation and Swelling: The micro trauma to muscle fibres mentioned earlier leads to an inflammatory response in the body. This inflammation can cause swelling in the affected muscles, leading to discomfort and pain.

‍Muscle Protein Breakdown and Repair: Intense exercise can cause breakdown of muscle proteins. After exercise, the body initiates a repair and regeneration process, where new proteins are synthesised to repair the damaged muscle fibres. This repair process contributes to muscle growth and adaptation but can also result in soreness during the recovery phase.

‍Connective Tissue Stress: Apart from the muscle fibres, the connective tissues surrounding the muscles (tendons and fascia) can also experience stress during exercise, leading to soreness and discomfort.

‍Neural Sensitisation: Exercise can cause temporary changes in nerve sensitivity, which can make the muscles more sensitive to pain and lead to a heightened perception of soreness and discomfort.

It's important to note that DOMS is a normal part of the adaptation process when starting a new exercise program, increasing the intensity of your workouts, or incorporating different exercises. While it can be uncomfortable, DOMS usually resolves on its own within a few days. To minimise the severity of DOMS, it's essential to warm up before exercise, gradually increase the intensity of your workouts, stay hydrated, and engage in proper post-exercise recovery techniques like stretching and foam rolling.

If you experience severe or persistent pain please speak to Sian, Oxana or Az and they will be happy to advise you.