Delayed onset muscle soreness – characteristics and how to deal with it 

Muscle soreness, known scientifically as DOMS (Delayed Onset Muscle Soreness), is caused by microscopic tears in the muscle fibres and connective tissue. 

These microtraumas occur during unusual or intense physical exertion, most commonly during eccentric movements (when the muscle lengthens under tension). 

As a result of the tears, an inflammatory process is triggered, whereby the body sends immune cells and fluid to the affected area to repair the tissues. It is this inflammation that causes irritation of the nerve endings, swelling and the familiar pain, which reaches its peak intensity between the 24th and 72nd hour after training.

What are the main symptoms of muscle soreness? 

• Dull, throbbing pain in the overworked muscles, most pronounced during movement or pressure.

• Temporary loss of maximum strength and reduced physical capacity.

• Reduced range of motion and a feeling of stiffness in the joints.

• Local swelling or slight puffiness of the affected muscle groups

• A sensation of sensitivity and burning upon touch.

Delayed onset muscle soreness – a look back 

In the past, the belief was widely spread that muscle soreness is caused by the accumulation of lactic acid – lactate. This hypothesis arose at the beginning of the 20th century following early experiments on excised frog legs, which established a correlation between muscle exhaustion and lactic acid levels. 

As the microscopic mechanisms of muscle damage were not well understood at the time, scientists assumed that lactic acid „crystallised“ and provoked the affected muscles. In reality, this acid is completely cleared from the body within an hour of exercise and is not the cause of the subsequent pain.  

Based on this misconception, however, in the past aggressive methods for „flushing out“ or „washing away“ lactate from the body were applied, such as prolonged rubbing with immense pressure or excessive static stretching immediately after exercise. 

The result of these practices is often additional mechanical damage to already torn muscle fibres, delayed recovery and an increased risk of injury. Completely understandably – all attempts to treat delayed onset muscle soreness during this period are ineffective. 

Modern treatment of muscle soreness 

Once modern science definitively established that muscle soreness is the result of microscopic tears and subsequent inflammation, the approaches to dealing with it changed fundamentally. Today, therapy is aimed not at „cleansing toxins“, but at stimulating natural recovery processes, reducing swelling and supporting tissue regeneration. What are the proven effective methods backed by sports medicine?

Active recovery

Light physical activity, such as walking, low-intensity swimming or riding an exercise bike, is one of the most effective ways to relieve pain. The pulsating contraction of the muscles acts as a natural pump that boosts blood circulation. 

The higher blood flow delivers oxygen and nutrients to the affected fibres and accelerates the removal of inflammatory mediators. This significantly reduces stiffness and restores the functional range of motion.

Myofascial release and gentle massage

Using a foam roller or light massage applies mechanical pressure to the muscles and surrounding fascia. This helps to release trigger points, reduces muscle tone and stimulates lymphatic drainage. 

As a result, the sensation of pain is reduced, flexibility is improved and further damage to the healing tissues is avoided.

Contrast hydrotherapy and cryotherapy

Alternating hot and cold water contracts and expands blood vessels (the so-called „vascular pumping effect“). The cold reduces local inflammation, nerve ending hypersensitivity and swelling, while the heat relaxes the muscles and improves microcirculation. This accelerates the subsidence of the inflammatory peak.

Healthy eating and hydration

Consuming enough protein provides the amino acids needed to rebuild torn myofibrils. Omega-3 fatty acids and antioxidants naturally modulate the inflammatory response, while proper hydration maintains cell volume and facilitates metabolic transport. Nourishment from within provides the building blocks for actual structural regeneration of the muscle.

Quality sleep

During the deep phases of sleep, the body releases the highest levels of growth hormone (GH), which directly stimulates protein synthesis and tissue repair. Without adequate sleep, the nervous system remains hypersensitive to pain, and the healing processes are significantly slowed down.

Delayed onset muscle soreness after the gym – when to return to the gym

For every dedicated fitness enthusiast, there is no more frustrating setback than severe muscle soreness. Not only does this disrupt the training rhythm and limit strength capacity, but it also serves as a reminder that the body needs time to adapt, forcing us to temporarily lower the intensity.

To preserve the progress achieved and protect the tissues from more serious injuries, the resumption of strength training must be tailored to the specifics of your training model.

• Heavy strength training with big weights (3-5 days): multi-joint exercises (squats, deadlifts) cause the greatest micro-trauma and require the longest period for complete structural healing of the fibres.

• Hypertrophy / bodybuilding workouts (2-4 days): working with moderate weights, high volume and an emphasis on the eccentric phase leads to severe inflammation, requiring rest for the affected muscle group.

• High-intensity interval training (1-2 days): here the fatigue is primarily metabolic and affects the central nervous system, while muscle micro-tears are fewer.

• Isolation exercises (1–2 days). The load on individual smaller muscles (such as the biceps or calves) is compensated for by the body remarkably quickly.

How can I get rid of my muscle soreness quicker? 

The reasons for seeking the fastest possible relief from muscle soreness are many — from the desire not to miss the next planned training session and an upcoming sports competition, to the very practical need to function normally in our daily lives. When standard methods are not enough, science offers several specific supplements to speed up the process:

• Montmorency tart cherry juice. Rich in concentrated anthocyanins and phytonutrients with a potent antioxidant effect, this juice is proven to reduce secondary inflammation and accelerate the recovery of muscle strength.

• Creatine monohydrate increases energy reserves, improves cellular hydration and reduces markers of muscle damage after heavy exertion.

• Citrulline malate directly increases arginine and nitric oxide levels, which dilutes blood vessels and facilitates the transport of nutrients to damaged fibres.

• Nitric oxide boosters also widen blood vessels, enhance microcirculation and accelerate the removal of waste metabolites from the affected muscle areas.

Prolonged muscle soreness – causes

We consider muscle soreness to be prolonged when it exceeds the standard 72-hour window and continues to hinder normal movement for more than 4 to 5 days. The primary cause of this is excessive microstructural tissue damage resulting from an overly sharp increase in working weights or the performance of entirely unfamiliar movements. 

In this case, you should temporarily stop straining the affected area and focus on light activity to stimulate blood flow. 

Another honest factor is the systemic shortage of building blocks and rest – when the body suffers from a sleep or protein deficit, regeneration practically stops. The solution requires immediate optimisation of the diet and ensuring at least 8 hours of sleep. 

Last but not least, dehydration and electrolyte imbalance worsen muscle cramps, making it necessary to increase the intake of water and vital minerals such as magnesium and potassium.

The best prevention 

The most effective way to protect against muscle soreness is through properly structured and consistent workouts with a professional who understands the discipline. 

This is precisely where LIVRA comes in – an innovative platform that connects trainers and trainees, making booking and managing training sessions an extremely easy and quick process. 

On the website of DELIVERY you will discover a wide selection of diverse sporting activities and experienced trainers who know exactly how to adapt the workload for both beginner enthusiasts and professional athletes.

Author: Tsvetelina Ralcheva