Why does your body hurt for days after training? aka DOMS

DOMS (Delayed onset muscle soreness) is the pain and stiffness felt in muscles several hours to days after unusual or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. Symptoms can range from muscle tenderness to severe debilitating pain (trying to use the toilet for example). 

DOMS is mostly present when starting a new training block/exercise routine. Researchers are still unclear on the mechanics, treatment strategies or impact on athletic performance. Therefore it is NOT the build up of lactic acid alone causing this; other important factors include muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux. These are only theories though.

DOMS can impact athletic performance through reduced range of motion in the joints, reduced recruitment of muscle fibers placing unusual stress on tendons and ligaments - increasing the risk of injury. 

How do we get rid of the pain? Unfortunately it isn’t so simple.

• Cryotherapy, stretching, homeopathy, ultrasound and electrical current modalities have demonstrated no effect on the alleviation of muscle soreness or other DOMS symptoms.

• Non-steroidal anti-inflammatory drugs as well as massage have show limited improvement.

• Exercise is the most effective means of alleviating pain during DOMS, however the  effect is also temporary. People/athletes who must train on a daily basis should be encouraged to reduce the intensity and duration of exercise for 1-2 days following intense DOMS-inducing exercise. Alternatively, you can train body-part that are unaffected by DOMS.