If you’ve ever woken up the day after a workout feeling tender, stiff, or like you’ve aged 40 years overnight… congratulations, you’ve met Delayed Onset Muscle Soreness, better known as DOMS.

Most of us know the feeling and we either love it because it means we worked hard, or hate it because every step reminds us that maybe we shouldn’t have done that extra set of lunges!

DOMS typically shows up after:

• Starting a new exercise routine

• A particularly tough workout

• Doing an unfamiliar movement

It’s especially common with eccentric exercise or movements where your muscles are lengthening under load. Think: running downhill, slow controlled lowering in weights, or Nordic hamstring curls.

During these activities, the muscle fibres experience tiny microtraumas and small disruptions to the surrounding connective tissue. This is completely normal  and part of how muscles adapt and grow stronger!

Many people have no symptoms other than a visible hunchback. Others experience pain and stiffness in their shoulders or between the shoulder blades. In severe cases people may have trouble taking a deep breath, balance issues, numbness in their arms or legs and neck pain.

This is where things get interesting. The exact physiological mechanism of DOMS isn’t fully understood, but here’s what we suspect is happening:

• Muscle fibres undergo small amounts of damage

• The body triggers an inflammatory response

• Inflammatory mediators are released

• Pain receptors are activated and nerve endings become sensitised

Put simply?
Your body is saying “Hey! That was a tough workout!”

DOMS usually peaks around 48 hours after exercise. The severity varies from person to person and depends on things like:

• Exercise intensity and duration

• Your current fitness level

• The type of exercise you did

• Your individual genetics

Pain is a highly personal experience. Some people feel DOMS intensely, while others barely notice it.

The DOMS Lovers

For some, soreness is a badge of honour. It means the workout “worked,” and they’ll chase that feeling again and again.

The DOMS Haters

For others, it’s a painful reminder of why they hate running… or planks… or sit-ups… or anything requiring effort.

To us, DOMS is:

• Not an injury

• Not dangerous

• Not a reason to stop exercising

Instead, it’s a simple message:
Review your exercise program, listen to your body, and adjust your goals as needed.

DOMS means your muscles are adapting and that’s a good thing!