The feeling of pain, stiffness or discomfort in muscles that occurs a day or so after a work out is known in the scientific community as Delayed Onset Muscle Soreness. Because nobody wants to go around saying that mouthful, most usually just call it "DOMS" for short. Even though DOMS has been under scientific scrutiny since the turn of the century, at the present time, the actual biological process behind it remains a mystery. What is known is that DOMS is a complex process, and every piece of the puzzle uncovered, makes it all the more mysterious.
Even though the benefits of regular exercise are well known, many of us don't do it. One reason may be that pain or discomfort sometimes goes along with fitness activities. Starting or continuing an exercise program may be easier if you understand what muscle soreness is and what to do about it.
Just about all of us at one time or another has felt sore the day or so after a workout. If you are like most individuals, you probably blew it off, took a few days off from your training and chalked it up to an overly aggressive workout, or the buildup of lactic acid in the muscles. Because so many misconceptions exist about this phenomenon, I thought you might like to hear the real story - at least as much as is known so far . . .
Sorting Out Soreness
Aside from the pain of muscle injuries such as strains, there are two common kinds of exercise-related muscle soreness. One is acute soreness, which occurs during or immediately after exercise; the other kind is delayed-onset muscle soreness (DOMS), which develops 12 hours or longer after exercise.
Acute soreness
Muscle soreness during and immediately after exercise usually reflects simple fatigue, caused by a buildup of chemical waste products of exercise. If so, the discomfort will often subside after a minute or two of rest. Once the soreness goes away, you can usually continue exercising without any residual effects. If discomfort persists despite a rest period, you should stop your activity and rest the part of the body that is involved. You should not proceed with your workout until you're able to exercise that area without pain.
DOMS - Delayed onset muscle soreness
If you have just begun exercising, or perhaps started an activity after a long break, you might become very sore after exercising. This is probably delayed onset muscle soreness which should not put you off from your new activity. Such symptoms are a normal response to unusual exertion and are part of an adaptation process that leads to greater strength once the muscles recover.
What is DOMS?
DOMS is perception of pain and discomfort following exercise that involves increased intensity, longer duration, unfamiliar movements, or eccentric muscular work such as downhill running or plyometric. This discomfort is a normal response and most people experience it to some extent.
