Have you ever returned to exercise after a long break, only to wake up the next day with soreness all over your body? Your thighs feel stiff, your arms ache, and even climbing stairs becomes a challenge. This doesn't mean your workout failed or your body isn't adapting. On the contrary, the soreness is the body's natural response to physical activity. This is called DOMS (Delayed Onset Muscle Soreness). To understand more, check out this article!
What is DOMS (Delayed Onset Muscle Soreness)?
DOMS ( Delayed Onset Muscle Soreness ) is a condition of muscle pain that occurs 12-24 hours after exercise, especially if you engage in intense or infrequent physical activity. This pain usually peaks 24-48 hours after exercise and then gradually improves.
Unlike regular soreness, which appears immediately after exercise due to temporary muscle fatigue, DOMS is delayed due to the muscle's adaptation process. So, as your body begins to repair overworked muscle fibers, this soreness occurs as a natural response.
Why Does DOMS Occur After Exercise?
DOMS occurs as the body's natural response when muscles are worked harder than usual. When you perform intense exercise or unfamiliar movements, muscle fibers experience stress and changes that trigger delayed-onset soreness. This process is actually part of the muscle's adaptation to become stronger.
Some reasons DOMS occurs:
- Microinjuries occur in muscle fibers after intense exercise.
- Muscles experience mild inflammation as a process of adaptation to the new load.
- Blood flow and immune cells increase to repair damaged muscle tissue.
- It occurs more often after eccentric movements , such as lowering a weight when weightlifting or descending stairs.
- Indicates an adaptation process , not a serious injury.
In other words, DOMS is part of the body's journey to increase muscle strength and endurance.
Factors That Can Exacerbate DOMS
Besides training intensity, some daily habits can also make DOMS feel more severe. For example, the following:
- Lack of warm-up or stretching
Without a warm-up, muscles aren't ready to handle the training load. As a result, the risk of microinjuries increases, and the body takes longer to adapt. Warming up helps increase blood flow and make muscles more flexible, so DOMS isn't as severe. - Lack of fluid and nutritional intake
Dehydration and a lack of protein and electrolytes can hinder muscle repair. Protein plays a role in repairing damaged muscle fibers, while electrolytes support muscle function. When these needs are not met, recovery is slower and soreness is more pronounced. - Not enough sleep
Sleep is the body's primary time to repair muscle tissue. Lack of sleep disrupts the recovery process, making DOMS pain more likely to persist. Good quality sleep helps reduce inflammation and accelerate muscle regeneration. - Training for too long without recovery breaks
Resting between training sessions is crucial. When you exercise for too long or too often without rest, your muscles don't have enough time to recover. This makes DOMS feel more intense because your muscles are constantly being forced to work without a chance to adapt.
How to Overcome DOMS for a Fast Recovery
To help your body recover more quickly from DOMS, there are a few simple steps you can take:
- Get enough rest and sleep
Muscle recovery occurs most optimally when the body rests. Adequate sleep helps speed up the repair process of muscle tissue that has suffered micro-injuries. Without adequate rest, DOMS can persist longer and make the body feel more tired. - Do some light stretching or yoga
Simple stretching or yoga exercises help loosen muscles that have become tense from exercise. These activities increase blood flow to the affected area, speeding the healing process and reducing stiffness. - Warm or cold compress as needed
A warm compress can help relax muscles and improve blood flow, while a cold compress is suitable for reducing inflammation and swelling. You can choose according to your comfort or combine them. - Fulfill your nutritional needs: water, protein, and magnesium
Proper fluids and nutrition are crucial for the recovery process. Water helps maintain fluid balance, protein helps repair damaged muscle fibers, and magnesium helps reduce muscle tension and cramps. - Continue light exercise ( active recovery )
Engaging in light physical activity, such as walking or a leisurely bike ride, helps keep muscles active without overloading them. This active recovery promotes better blood flow, allowing muscles to recover more quickly from DOMS.
DOMS isn't a sign that you've failed your workout, but rather a signal that your body is adapting and becoming stronger. Therefore, there's no need to panic or stop physical activity just because this pain occurs. Understanding the process can actually help you exercise more wisely and purposefully.
However, if the pain is severe, doesn't improve after a few days, or is accompanied by excessive swelling, consult a doctor to rule out a more serious injury. Continue to exercise consistently, gradually, safely, and within your body's capabilities to achieve optimal and sustainable results.
Article written by Dr. Marco Ariono Nainggolan, Sp.KO (Sports Medicine Specialist, EMC Pekayon Hospital).