Delayed Onset Muscle Soreness (DOMS) You’ve probably heard the saying ‘no pain, no gain.’ While this may sound like an inspirational way to keep pushing forward, it has its setbacks. When you put stress on your muscles through new exercises or increase intensity, you’re more likely to feel sore afterwards. This is known as delayed onset muscle soreness, or DOMS. Over time, the soreness decreases as your muscles heal and rebuild. Staying physically active is essential for being mission ready – as is managing muscle soreness so you can respond to your job’s demands. Symptoms As implied in the name, soreness is a main symptom of DOMS, but not all muscle soreness is the same. There are a few key characteristics that set it apart: Movement-based: DOMS only occurs after physical activity like strength training, running, jumping and dance. Muscle soreness from ‘sleeping wrong’ or sitting for long periods of time is not the same. Time: Soreness usually develops within 24 hours of activity, and you’ll likely experience increased muscle pain for the next 1-3 days. After sleep, you may notice worsened stiffness and pain. Targeted muscles: Though it sounds obvious, soreness occurs in the muscles that were stressed during exercise. For example, if you did a lower body strength training session, you may experience DOMS in your legs and hip muscles. Short-lived: Typically, DOMS only lasts 1-3 days. If muscle soreness and pain last longer than a week, talk to your health care provider. Persistent pain is an indicator of possible injury. Preventing DOMS While preventing muscle soreness may not always be possible, there are some ways to limit its severity. Two ‘hidden factors’ that impact muscle soreness include ample sleep and hydration. Make sure to get 7-9 hours of sleep every 24 hours and stay hydrated for optimal muscle repair. There are three steps to consider during your workout, too: warmup, progression and cooldown. Warmup Any time you move your body, it’s recommended to prepare your muscles with dynamic movements. Effective warmups focus on the muscle groups you intend to exercise. For example, completing arm circles and shoulder rolls when preparing for an upper body strength day. If you begin your workout without warming up, you increase your risk for injury and DOMS. Progression Over time, your exercises may change in frequency, duration, repetition, sets and weight. Adjusting these factors to increase your workout intensity is known as progression. Regardless of activity type, progressing too quickly raises your risk for injury and DOMS. It’s usually safest to gradually change only one or two elements at a time. Cooldown Just like a warmup, cooldown movements reduce your likelihood of post-exercise soreness. Cooldowns often include light-intensity activity like walking or stretching. Performing 3-5 minutes of lower body stretches after finishing a run is one example of an effective cooldown. Common Exercises Though not a guarantee, there are movements that increase the likelihood of experiencing DOMS. As you complete these movements, be mindful of the workout volume (e.g., weight and repetitions) and how you feel in the days after. Lowering phase of a bicep curl Lowering phase of a pull-up Forward, reverse and side lunges Landing during jumps Managing DOMS If you do have post-exercise muscle soreness, there are ways to manage and lessen the pain. Cold therapy: cold reduces pain and inflammation. Taking a cold plunge or ice bath may provide some relief. Heat therapy: warmth increases blood flow and relieves stiffness. Heating pads and patches, as well as Epsom salt baths, may help. Massage: professional massages, foam rolling and massage guns may help improve blood flow and relieve stiffness. Light stretching: move the sore areas of your body with active recovery techniques, such as intentional stretches and/or short walks. Avoid weighted exercises on the impacted muscles. Stay hydrated: dehydration weakens your muscles, so getting enough water throughout the day supports healing. Medication: over-the-counter pain relievers like NSAIDS (e.g., ibuprofen and acetaminophen) reduce inflammation. Be mindful of medication frequency and always read the labels for instruction. Pushing yourself in a workout and trying new exercises is a great way to build muscle and improve strength, but it also increases your likelihood of developing DOMS. Mission readiness relies on your physical capabilities, including your muscles being strong and reliable. Take steps to prevent muscle soreness and if you encounter DOMS, make sure to set yourself up for success with the healing tips above. Stay strong and healthy to be fit to fight! ReferencesCheung, K., Hume, P. & Maxwell, L. - “Delayed onset muscle soreness: treatment strategies and performance factors”Mayo Clinic - “Delayed Onset Muscle Soreness (DOMS)”U.S. Army - “Military Health Expert Clarifies ‘No Pain No Gain’ Workout Myths”
