Delayed Onset Muscle Soreness Solutions for Runners
Are sore muscles after a tough workout a regular occurrence for you? Learn what causes delayed onset muscle soreness (DOMS) and how to relieve stiffness, reduce pain, and speed up recovery so you can get back to running stronger and feeling your best.
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS stands for delayed onset muscle soreness, a condition that causes muscle aches and soreness. It occurs after intense or unfamiliar exercise, particularly after eccentric movements, such as running downhill. This type of muscle soreness peaks 24 to 72 hours after exercise, causing muscles to feel stiff and uncomfortable as they heal and adapt.
Causes of DOMS
The primary cause of DOMS is micro-tears in muscle fibers, which occur during intense or unfamiliar exercise. This leads to inflammation, which causes pain and stiffness in the affected muscles. Other contributing factors to DOMS include:
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- Inadequate warm-up or cool-down routine
- Inconsistent training or sudden changes in exercise intensity or frequency
- Lack of flexibility or mobility
- Poor running form or biomechanics
Symptoms of DOMS
The symptoms of DOMS include:
- Muscle stiffness and tightness
- Tenderness and swelling in the affected muscles
- Decreased strength and mobility in the affected muscles
- Pain or soreness in the affected muscles
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