DOMS, or Delayed Onset Muscle Soreness, is caused by microscopic damage to muscle fibers that occurs during certain types of exercise, specifically eccentric muscle actions.
Understanding DOMS
DOMS isn't just about being tired or feeling the burn during a workout. Instead, it's the soreness that develops a day or two later. Here's a breakdown:
What is Eccentric Muscle Action?
- Definition: Eccentric muscle action happens when your muscle lengthens while it's also contracting, or under tension.
- Examples:
- Lowering a weight during a bicep curl.
- Walking downhill, your quadriceps muscles work to control the descent.
- During the downward phase of a squat or push-up.
How Microscopic Damage Leads to DOMS
When you perform eccentric exercises, you create tiny tears or microtrauma in the muscle fibers. Your body then initiates a repair process to fix these microscopic injuries. DOMS is thought to be a side effect of this repair process, not the damage itself.
The Role of Inflammation
- Initiation: Following the microscopic damage, there is a local inflammatory response.
- Pain: The inflammation and associated chemical signals are responsible for the feeling of pain and stiffness associated with DOMS.
Key Points about DOMS
- Not Lactic Acid: DOMS is not caused by lactic acid build-up, which clears within an hour post-exercise.
- Timeframe: It typically sets in 24 to 72 hours after unaccustomed or intense eccentric exercise.
- Adaptation: As muscles adapt to the exercise, DOMS becomes less severe and frequent.
- Not a Sign of a Bad Workout: It's a natural response to novel or strenuous exercise.
Summary of Causes
| Cause | Description | Example |
|---|---|---|
| Eccentric Muscle Action | Muscles lengthen while under tension, causing microscopic damage. | Lowering a heavy weight or running downhill |
| Repair Process | The body's repair process of the muscle damage and the resulting inflammatory response causes soreness. |
Practical Tips to Minimize DOMS
- Gradual Progression: Increase exercise intensity gradually to allow muscles to adapt.
- Proper Warm-up: Prepare your muscles for exercise to reduce potential strain.
- Cool-down: Gentle exercise after a workout can help with recovery.
- Hydration: Drink plenty of water for optimal recovery.
- Rest: Allow enough time for recovery between workouts.
In summary, DOMS is a result of the muscle repair process in response to microscopic muscle damage, mainly caused by eccentric muscle actions where the muscles lengthen under tension.
