If you exercise often, you understand that soreness happens after an intense workout.
Sometimes, that pain shows up right after an exercise session. Other times, it takes a day or so before you feel it.
Those moments when delayed soreness hits can make you feel like you did something wrong during your workout — especially when you feel discomfort seemingly out of the blue.
We’re here to let you know that delayed onset muscle soreness (or DOMS) is a normal part of the process.
If you’re curious about how long muscle soreness should last after a workout, common symptoms of DOMS, or how to get rid of it quickly after DOMS sets in, stick around!
We’ll cover those topics and more in this post!
Is Delayed Onset Muscle Soreness Good or Bad?
It may seem counterintuitive, but DOMS is actually a good thing for your body. This is why:
DOMS is a sign that your muscles are healing. Your body does a lot of work repairing the micro-tears caused by intense exercise, and one side effect of that repair is delayed soreness.
You’re getting stronger when you experience delayed soreness. You build back more muscle tissue than before a workout when your body heals after an exercise, resulting in stronger muscles.
It means your workouts are effective. Working until failure is the best way to grow your muscles, and DOMS is a sign you hit your limit. If you don’t work until failure, you’re more likely to hit a plateau in your progress.
3 Common Symptoms of Delayed Onset Muscle Soreness
People of any fitness level can (and will) experience DOMS on their fitness journey. All it takes to experience this delayed discomfort is an exercise that pushes you to progress.
This workout could be a more extended training period than usual for some people. For others, it could simply be a side effect of getting into the habit of consistent training.
Here are some of the most common side effects of delayed onset muscle soreness:
- Swelling or mild inflammation
Your body goes into repair mode right after a workout, and increased blood flow to the damaged tissue that causes inflammation is part of that process. It’s common to notice a bit of puffiness or swelling during delayed onset muscle until the inflammation subsides.
- Muscle tenderness
DOMS often shows up as tenderness in the muscle group you worked out a day or two before because the inflammation caused by microtears increases your muscle sensitivity. This tenderness will be mild to moderate and subside as your body repairs the tissue.
- Stiffness or decreased range of motion
In addition to localized swelling and tenderness, your muscles often tighten during healing. The tightness caused by DOMS may prevent you from achieving your entire range of motion for a bit. It’s nothing to worry about and will subside as your muscles heal.
How Long Does Delayed Onset Muscle Soreness Last?
Most people experience DOMS symptoms for 3-5 days after it sets in. If your muscle soreness lasts more than seven days or your symptoms are severe, you may have a more serious injury.
The American Council on Sports Medicine recommends reaching out to your healthcare provider if you:
- Struggle to accomplish regular daily tasks
- Notice heavy swelling in your arms or legs
- Have dark or discolored urine during DOMS
It’s always best to err on the side of caution regarding exercise pain. Take a break from exercise if the pain is too severe, and seek professional help if your delayed onset muscle soreness interferes with your life.
How to Get Rid of DOMS Quickly
Delayed onset muscle soreness may be inevitable following intense exercise, but you can eliminate the symptoms quickly by:
Focusing on hydration
Hydration is vital to preventing intense DOMS. The more water you drink, the easier it is for your body to flush metabolic waste from your muscle tissue and repair the micro-tears from exercise.
Apply cycles of heat and ice to your muscles
Heat encourages blood flow and repair, while ice constricts your blood vessels to decrease inflammation. Alternating hot and cold exposure improves waste removal and accelerates muscle repair.
Use a mild anti-inflammatory
Sometimes, DOMS causes more soreness than hydration, heat, or ice can fix. In more severe cases, using a mild anti-inflammatory will help decrease the pain.
Add light exercise into the mix
Movement is an excellent way to promote muscle repair. Low-intensity exercise like light cardio, yoga, or stretching sessions is a great way to incorporate active rest and relieve DOMS.
Choose Fit Body Boot Camp to Guide Your Fitness Journey
Overcoming obstacles like delayed onset muscle soreness is one area where we shine at Fit Body Boot Camp!
Our certified fitness coaches are here to guide you through DOMS, help you incorporate active rest into your workout routine, and provide the nutrition advice you need to minimize post-workout discomfort.
Visit your local branch today to learn how we can help you stay motivated and power through challenges!
