Neftaly: The Science of Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS) is the muscle pain and stiffness experienced hours to days after unfamiliar or intense exercise.
1. Cause of DOMS
DOMS results primarily from microscopic muscle fiber damage caused by eccentric (lengthening) contractions during exercise.
2. Inflammatory Response
The muscle damage triggers inflammation, swelling, and the release of pain-causing substances, contributing to soreness.
3. Muscle Repair and Adaptation
DOMS signals the start of muscle repair processes that lead to stronger and more resilient muscle tissue.
4. Symptoms and Timeline
Soreness usually peaks 24-72 hours post-exercise and gradually subsides within a week.
5. Management
Active recovery, gentle stretching, hydration, and proper nutrition can alleviate symptoms and support recovery.