DOMS
Quick Definition
Delayed Onset Muscle Soreness -- muscle pain and stiffness that develops 24-72 hours after unfamiliar or intense exercise.
In-Depth Explanation
Delayed Onset Muscle Soreness (DOMS) is characterized by muscle tenderness, stiffness, and reduced range of motion that typically peaks 24-72 hours after exercise and resolves within 5-7 days.
DOMS is caused by microscopic damage to muscle fibers, particularly during eccentric (lengthening) contractions. This damage triggers an inflammatory response that sensitizes pain receptors in the affected muscles.
Contrary to popular belief, DOMS is not caused by lactic acid buildup. While it is a normal response to increased physical demands, it is not necessary for muscle growth or strength gains. Management strategies include light activity, foam rolling, adequate hydration, and progressive training volume increases. Anti-inflammatory medications may reduce symptoms but could potentially impair muscle adaptation.