Delayed onset muscle soreness, commonly known as DOMS, is a phenomenon that most people experience after physical activity, particularly when trying new exercises or pushing themselves beyond their usual limits. You may have felt it yourself: that achy, sore feeling that sets in 24 to 72 hours after a challenging workout.
The symptoms of DOMS can be varied and unpredictable. Sometimes you’ll feel a deep, throbbing ache in your muscles, while other times it will be more of a sharp, stabbing pain. You might experience stiffness and reduced range of motion, making it difficult to perform even simple tasks like standing up or reaching for something. Each person has their own unique experience with DOMS, and it can vary depending upon how intensely you worked your muscles.
What Causes DOMS?
What causes DOMS at a physiological level? In simple terms, DOMS occurs when you subject your muscles to stress or load that they are not used to. This can be due to any type of exercise, whether strength training, running, or a high-intensity workout.
It’s more common and severe after workouts that emphasize eccentric movements, like lengthening your muscles against resistance or running downhill. The stress or load causes micro-damage to the muscle fibers, leading to inflammation and pain.
When you exercise, your muscles contract and lengthen, allowing you to move your body. These contractions cause tiny tears in the muscle fibers, which your body then repairs during the recovery phase.
The repair process increases the thickness of the muscle fibers you worked, which is how muscles grow. But if you push yourself too hard or try a new exercise that your muscles aren’t used to, these tears can be more significant, leading to the symptoms of DOMS.
DOMS Causes Muscle Soreness
During the repair process, the muscle fibers undergo a process called remodeling. This is where the muscle fibers repair, leading to increased muscle size and strength. However, this process can cause inflammation and swelling, which is what leads to the pain and stiffness associated with DOMS.
At a molecular level, DOMS is caused by the release of inflammatory chemicals called cytokines. These cytokines are produced by the immune system in response to the muscle damage brought on by exercise. They attract white blood cells to the area to help repair the muscle fibers but also cause pain and inflammation, leading to the symptoms of DOMS.
While DOMS can be uncomfortable, it is a normal response to exercise. Experiencing DOMS can be a sign that you are challenging your muscles in a new way and promoting muscle growth.
While there is no surefire way to avoid DOMS entirely, some people believe that stretching is an effective treatment. However, there is a lot of conflicting information regarding the effectiveness of stretching for alleviating DOMS. Some studies find that stretching doesn’t affect the course of DOMS while other research suggests that stretching can help to prevent or reduce the intensity of DOMS.
One review of twelve randomized controlled studies found that stretching before or after exercise didn’t reduce delayed onset muscle soreness or otherwise alter its course.
The Role of Stretching in DOMS Prevention
At the very least, stretching can make DOMS feel better. By stretching, you boost blood flow to your muscles, which helps remove waste products and may help your muscles heal more quickly. Additionally, stretching can improve your range of motion and flexibility, which is helpful since DOMS causes muscle stiffness.
Best Practices for Stretching to Prevent DOMS
Stretching may improve range-of-motion with DOMS and make your muscles feel better temporarily, but approach your stretching routine with care. Here are some best practices to keep in mind when stretching to prevent DOMS:
- Stretch after your workout. One of the best times to stretch is after your workout. Warm muscles are more pliable, making it easier to stretch them safely and effectively.
- Focus on the muscles you worked the hardest. For example, after doing a bunch of squats, give your quads, hamstrings, and glutes some love with some good stretches. Your muscles will thank you for it!
- Hold your stretches for at least 30 seconds. To get the most benefit from your stretches, hold each stretch for at least 30 seconds. This will help lengthen your muscles and increase your range of motion.
- Avoid bouncing or jerking movements. When you’re stretching, it’s important to avoid bouncing or jerking movements. These can lead to muscle strains or other injuries and can worsen DOMS.
- Don’t overdo it. While stretching can help prevent DOMS, it’s important not to overdo it. Stretching too much or too aggressively can cause muscle strains and worsen DOMS.
Techniques for Stretching to Prevent DOMS
Now that you know some practices for stretching to prevent DOMS, let’s explore some specific techniques you can use to make the most of your stretching routine:
- Static stretching. Static stretching is one of the most common stretching techniques. It involves holding a stretch for a period of time without moving. To perform a static stretch, find a comfortable position, then slowly stretch the muscle to the point where you feel tension. Hold the stretch for at least 30 seconds, then release and repeat on the other side.
- Dynamic stretching. Dynamic stretching involves moving your body through a range of motion to warm up your muscles before a workout. This type of stretching can be particularly effective in preventing DOMS because it helps increase blood flow to your muscles and prepare them for an upcoming workout.
- Foam rolling. Foam rolling is a technique that involves using a foam roller to massage and stretch your muscles. To foam roll effectively, place the roller under the muscle you want to stretch, then roll back and forth over the muscle. This can be particularly effective in preventing DOMS in the legs and back.
Conclusion
Although stretching isn’t a cure for DOMS, it could make the symptoms more manageable. Other potential treatments for DOMS include immersing your body in cold water to reduce inflammation. Heat is also an effective treatment for the aches and pains of DOMs.
According to current evidence, applying cold or heat therapy within an hour after exercising can reduce the pain you feel with Delayed Onset Muscle Soreness (DOMS) by a full 24 hours. But before you rush off to try either of these methods, note that higher-quality studies are needed to confirm which therapy is truly superior – cold or heat.
References:
- Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2007 Oct 17;(4):CD004577. doi: 10.1002/14651858.CD004577.pub2.
- Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577. doi: 10.1002/14651858.CD004577.pub3. PMID: 21735398.
- Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80. PMID: 16284637; PMCID: PMC1250256.
- Wang Y, Li S, Zhang Y, Chen Y, Yan F, Han L, Ma Y. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. 2021 Mar;48:177-187. doi: 10.1016/j.ptsp.2021.01.004. Epub 2021 Jan 14. PMID: 33493991.
- Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13. doi: 10.4085/1062-6050-50.1.01. Epub 2014 Nov 21. PMID: 25415413; PMCID: PMC4299735.
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