Feeling heavy or tired legs, arms or abs after your exercise efforts ? Delayed Onset Muscle Soreness or the DOMS explained.

DOMS is a sore and aching feeling in the muscles after unfamiliar and/or intense exercise, e.g. a sudden increase in activity, a new or repetitive movement.

DOMS is caused by localised micro trauma to the muscles fibres AND to the surrounding fascia (fascia is all the connective tissues which create an interconnected tensional network throughout the whole body and whose form can be shaped by tensional loading (1)). 

Our body moves using our muscles and fascia and sudden increased use, a new or repetitive action of a certain area of the body, causes tiny microscopic tears in the muscle fibres and the fascia that binds all our muscle fibres together is broken down. So the muscle fibres and fascia need to heal and the body’s first response to start the healing process is inflammation, which causes heat, redness, swelling and then this is followed by an increase in circulatory and fluid activity. All of these together put pressure on our pain receptors and so this is the ache/soreness that we feel. 

The healing process starts of slowly in the first 24 hours and is at full pelt from day 2 onwards so this is why we may feel more achy/sore 1-2 days after exercise.

DOMS does not indicate muscle damage. It should not be confused with an ache or pain after an acute feeling or injury.

Recent research links DOMS to the hypersensitivity of the epimysium of muscles. The epimysium is dense fascia which ensheaths entire muscles and the fascia is also capable to “tensing/morphing” depending on the load through the body. Plus, it also seems the our central nervous system responds more to pain stimulation from fascia than from our muscles (2).

Interestingly, it is scientifically proven that DOMS is felt more when there is an increase in soft tissue tension by lengthening the muscle (this is called an eccentric movement).  For example this occurs in the calves or hamstrings when we are running (in the push off phase as we leave the ground) or the quadriceps slowing us down as we run downhill, lowering a dumbbell after a bicep curl or controlling the lowering after a dead lift.

DOMS and building Muscle Strength

DOMS is a key part of our healing process after exercise, our body reacts to the increased load and stress that the muscles have been put through by activating the release of growth factors involved in muscle development. So this soft tissue growth is how our body responds and adapts by strengthening the ability of our muscles to withstand future damage and the rebuilding of collagen links in the fascia. Collagen provides structure, strength and support in the body. 

DOMS generally gets better on its own after a few days to a week but during this time range of movement and performance can be reduced.

There is evidence that suggests Sports Massage is beneficial in reducing the inflammation and the intensity of the stiffness and pain associated with DOMS (2).  

There is also some evidence that compression garments, rest and some mineral supplements can reduce the duration of DOMS.



(Please note though that causing muscle soreness to the point where we can’t even lift our arm, or walk, is too much!!!!! and this could be a soft tissue strain or tear, which take longer to heal and are actually detrimental to muscle growth).



Nicky Holbrook
June 2023


References:

(1) As ‘fascial tissues’ whose morphology is dominantly shaped by tensional loading and which can be seen to be part of an interconnected tensional network throughout the whole body (Findley & Schleip 2007),

(2) The fascial network: an exploration of its load bearing capacity and its potential role as a pain generator - Dr. Robert Schleip