Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux theories.

However, an integration of two or more theories is likely to explain muscle soreness. DOMS can affect athletic performance by causing a reduction in joint range of motion, shock attenuation and peak torque. Alterations in muscle sequencing and recruitment patterns may also occur, causing unaccustomed stress to be placed on muscle ligaments and tendons.

These compensatory mechanisms may increase the risk of further injury if a premature return to sport is attempted. A number of treatment strategies have been introduced to help alleviate the severity of DOMS and to restore the maximal function of the muscles as rapidly as possible.

Nonsteroidal anti-inflammatory drugs have demonstrated dosage-dependent effects that may also be influenced by the time of administration.

Similarly, massage has shown varying results that may be attributed to the time of massage application and the type of massage technique used. Cryotherapy, stretching, homeopathy, ultrasound and electrical current modalities have demonstrated no effect on the alleviation of muscle soreness or other DOMS symptoms.

Exercise is the most effective means of alleviating pain during DOMS, however the analgesic effect is also temporary. Athletes who must train on a daily basis should be encouraged to reduce the intensity and duration of exercise for days following intense DOMS-inducing exercise. Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness.

Talk with your doctor right away if you feel any of these symptoms after working out. You may not be able to avoid DOMS all together, but you can take steps to lessen its intensity. Try these tips:. Take steps to lessen its impact by slowly dialing up the intensity of your workouts. Most of all, be patient.

With time, DOMS should start to happen less often as your body gets used to the workouts you put it through. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Daniel Wiznia, MD — By Gail Olson — Updated on November 14, Symptoms Causes Workout effectiveness and DOMS Should you rest? Is it DOMS? What causes DOMS? Keep moving to ease sore, stiff muscles. How to treat DOMS.

When to seek medical help. Can you prevent DOMS? The takeaway. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 14, Written By Gail Olson. Oct 5, Written By Gail Olson. Share this article. Read this next.

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So how do you know how far is too far? Protein is a critical nutrient for building and maintaining muscle, so it plays a huge role in helping your muscles recover from a tough workout.

While needs vary, people who work out should aim for about 1. Ice can help reduce the swelling that sometimes comes along with extreme soreness, says Seedman. Bringing the swelling down can help reduce some pain-causing tension. However, heat can also minimize tension and pain signals, says Seedman.

So if relaxing in a warm bath makes you feel better, do that. McCall also notes that this may help with circulation. The ACSM says that massaging tender points can help ease the symptoms of DOMS. Making sure you get enough shut-eye after a tough workout can give your muscles the time they need to efficiently repair themselves, Dr.

Adler says. A review of research in the International Journal of Sports Medicine 3 found that getting a sufficient amount of sleep defined as seven-plus hours a night for most adults can improve athletic performance across various sports and exercises, from better sprint times to more accurate tennis serves.

In some cases, taking over-the-counter non-steroidal anti-inflammatory medications NSAIDs like ibuprofen and naproxen can be helpful if your soreness feels debilitating and none of the home remedies above seem to be helping, as these meds work to decrease inflammation that spurs that achy feeling in your body.

You may also be curious about topical analgesics, pain relief creams that often contain ingredients like menthol or capsaicin 4 , but they will typically only get you so far.

But physiologically, do they do much? Not really. Adler agrees. Progress slowly with new workout types, says Miranda. So if you normally do equally timed contractions for strength training—spending about the same time on lifting and lowering—but want to start incorporating eccentric training, you might want to start gradually adding it into your routine.

If you normally do four sets of regular biceps curls, maybe you do one or two sets the first time you try eccentric biceps curls, for instance. If you want to try a new type of training, like with a virtual class, choose a shorter class aimed at beginners, which will introduce you to the moves rather than throw you right in.

Foam rolling after your workout may also help reduce the intensity of DOMS. A review of 14 studies published in the International Journal of Sports Physical Therapy 5 concluded that self-myofascial release, as performed by a foam roller or a roller massager, after an intense exercise session helped decrease perceptions of muscle soreness in the following days.

A syndrome called rhabdomyolysis occurs when overworked muscle fibers die and release the protein myoglobin into the bloodstream, which can lead to kidney damage and even failure.

This is a medical emergency, and along with extreme muscle pain, weakness, and swelling, the main sign is often cola-colored urine. If you notice these signs, get to a doctor ASAP. SELF does not provide medical advice, diagnosis, or treatment.

Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Fitness Food Health Love Beauty Life Conditionally Shopping. Video Challenges Workouts Newsletter Signup.

Save this story Save this story. What types of workouts cause muscle soreness? Are there different types of muscle soreness? Is it okay to exercise with sore muscles?

How sore is too sore after a workout? Most Popular. Make protein the star of your meals. Focus on getting plenty of sleep. How to prevent muscle soreness post-workout.

Foam roll after your workout. Alexa Tucker is a freelance writer and editor based in Denver, Colorado. She covers all things health and wellness including fitness, nutrition, and general health, as well as travel, beauty, and lifestyle. Alexa received her bachelor's degree in journalism from the renowned Missouri School of Journalism, and her digital work Read more.

Importantly, while a treatment may help to alleviate pain, it will not undo the underlying muscle damage or improve muscle function. While it is not possible to completely prevent DOMS, a person can take steps to reduce the severity of symptoms. According to the ACSM, the best way to do this is to build up slowly to any changes in exercise routines.

This cautious approach will give the muscles time to adapt to the changes they are experiencing. Physical activity can sometimes lead to DOMS.

The symptoms of DOMS usually appear several hours after physical activity and may last up to 72 hours. While DOMS can be uncomfortable, it does not require medical attention. People sometimes recommend home remedies to alleviate the symptoms, but there is little scientific evidence to support this.

It may be necessary to try multiple treatments before finding one that helps in some way. People may experience a sharp pain during or immediately after physical activity. This sensation could signal a more serious injury, such as a strain or sprain. People should see a doctor if the pain persists or worsens.

Exercise and sore muscles go hand-in-hand, but a particularly challenging workout or new routine can take this pain to another level.

Find out why. Oblique muscle pain is typically a sign of injury to the oblique, or side, muscles. Learn more here. Muscle pain following spinal fusion surgery is typical. This is generally due to the way the surgery is performed. Various types of musculoskeletal pain can affect the muscles, bones, joints, and surrounding tissue.

It can be mild or intense and can occur because…. What is the sartorius muscle and why might a person experience pain from it? Read on to learn more, including helpful exercises. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about muscle soreness. Medically reviewed by Daniel Bubnis, M. Causes How long does it last? Relieving soreness Research Prevention Summary Any physical activity that places too much or unusual strain on the muscles can lead to soreness.

Share on Pinterest A person may experience muscle soreness if they do higher intensity workouts. How long does it last? Relieving muscle soreness. What the research says. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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