DOMS: Why You're Sore After a Workout (And What to Do About It)
That "Love-Hate" Feeling
If you've ever had a great leg day, you know the feeling: the next day, every step is a reminder of your hard work. This is Delayed Onset Muscle Soreness, or DOMS. It typically peaks 24-48 hours after a workout and is a normal response to a new or intense training stimulus.
What Causes DOMS?
For a long time, it was believed that DOMS was caused by a build-up of lactic acid in the muscles. This has since been debunked. Lactic acid is cleared from your system relatively quickly after exercise.
The current understanding is that DOMS is caused by microscopic tears in your muscle fibers and the subsequent inflammation that occurs as your body begins the repair process. It's a sign that you've challenged your muscles beyond what they're accustomed to.
The 'delayed' part is key. The soreness isn't immediate because it's tied to the inflammatory and repair process, which takes time to ramp up. Exercises that emphasize the eccentric (lowering or stretching) phase of a lift, like the downward motion of a bicep curl or running downhill, are notorious for causing more severe DOMS.
Is DOMS a Sign of a Good Workout?
Not necessarily. While soreness indicates you've created a novel stimulus, a lack of soreness does not mean you didn't have an effective workout. As your body adapts to a training program, you will naturally experience less DOMS.
Chasing extreme soreness every session is a mistake. It can lead to poor form in subsequent workouts and may be a sign that you're doing too much, too soon, hindering your ability to recover and train consistently. Progressive overload (getting stronger over time) is a far better indicator of a good workout than the level of soreness you feel.
How to Manage DOMS
You can't completely prevent DOMS, but you can manage the symptoms and potentially speed up recovery.
1. Active Recovery
The best remedy is often light movement. This increases blood flow to the sore muscles, which can help deliver nutrients and flush out metabolic waste.
- Examples: A gentle walk, a slow bike ride, or some light stretching.
2. Adequate Protein and Hydration
Your muscles need protein to repair themselves. Ensure you're eating enough high-quality protein. Staying hydrated is also crucial for all bodily processes, including recovery.
3. Sleep
This is the most powerful recovery tool you have. During deep sleep, your body releases growth hormone and focuses on repairing damaged tissues. Aim for 7-9 hours of quality sleep.
4. Foam Rolling
While the science is mixed, many people find that self-myofascial release (foam rolling) can help alleviate the sensation of tightness and soreness in the short term.
Embrace mild DOMS as a sign of progress, but don't chase crippling soreness. Focus on consistent, smart training and prioritize your recovery.