Delayed onset muscle soreness (DOMS) can affect anyone from professional athletes to the occasional gym-goer. The exact mechanism is unknown but it is believed to be a combination of inflammation, tissue damage and lactic acid production.
DOMS will generally occur after a prolonged period of rest, with new activities or after a higher intensity workout that you’re not use to. DOMS will tend to bring on a sore achy feeling in the muscles and will peak 48-72 hours post exercise.
Conditions such as DOMS are a common reason for compromised sport performance due restricted joint range of motion and loss of muscle strength. An alteration in muscle sequencing/recruitment may also occur and place unaccustomed stress onto your muscles, ligaments or tendons which could potentially lead to injury.
The soreness will eventually go away on its own after a few days to a week, there have been some suggested interventions to assists with the pain and duration such as:
It is not always possible to prevent the onset of DOMS but there are some ways to minimise or reduce the severity of DOMS, such as: