Delayed onset muscle soreness (DOMS) is that sore, aching, painful feeling in the muscles after unfamiliar and unaccustomed intense exercise. DOMS is thought to be due to temporary muscle damage and inflammation for which the most common trigger appears to be eccentric exercises. DOMS is considered a type 1 muscle strain injury that has a pain free period of 12-24 hours and muscle soreness peaks between 24-72 hours.

DOMS generally gets better on its own after a few days to a week. However, during that time range of motion and muscle performance can be reduced. There is some evidence that anti-inflammatory medications, massage, icing, compression garments, and some supplements can reduce the duration of DOMS, but none of these should be relied on as the sole means of recovery. For the vast majority of people, adequate rest, quality sleep, and good nutrition are enough to help you recover.

Having DOMS is usually a positive sign post exercise. It indicates that the muscle is healing into a stronger state than it was before the activity and hence it means that the training was indeed effective. Many physiotherapy patients will be starting a new exercise program or will be adding new exercises to their current exercise program.These exercises may be intense for the patient and the patient may experience delayed onset muscle soreness (DOMS) after starting an exercise program. DOMS is usually weaker following subsequent exercise sessions but the first bout may be so intense that patients often refuse to continue the exercises.

Therefore, it is important for the physiotherapist to reassure the patient that DOMS is a normal part of a new exercise program and to help the patient differentiate muscle soreness from other types of pain. It is also important to note that the severity of the soreness is not related to the extent of the exercise-induced muscle damage.

If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.

- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.