Explainer | What is delayed onset muscle soreness, why does it happen and how can you stop it from hurting days after you run?
- Ever feel like your legs hurt the most a day or two after running? This is called DOMS
- There are ways to reduce the impact of DOMS and get over it quicker
Do you ever wake up two days after a tough running session and your muscles ache. Immediately after, or even the next day, there was no pain, so why now do you hobble down the stairs like you are learning to walk?
This is delayed onset muscle soreness, more commonly known as DOMS, and most of the time there’s no need to worry. You’re not injured, it’s most likely a natural reaction to training. If the pain is sharp, serve or persistent, then you should probably get checked out.
When you exercise, your muscles tear. That may sound horrible, but it is almost the point of training. In very simple terms, you tear your muscles so that when you recover you come back stronger and fitter.
But these tears cause swelling and can trigger nerves, which cause the muscle soreness.
DOMS are especially common after doing exercise your muscles are not used to. That can also mean, if you are not used to exercise at all. If it is your first session back for a while, expect pain.
It can also occur when you push yourself to go faster or further, or to lift a heavier weight than previously. But even experienced athletes experience DOMS if they have done a really hard session.