DOMS is the muscle soreness experienced 24-72 hours after unfamiliar or intense exercise, particularly eccentric contractions (lengthening under load, e.g. downhill running, lowering weights). It is caused by microscopic damage to muscle fibres and the subsequent inflammatory response — not, as once believed, by lactic acid. DOMS severity indicates muscle damage but doesn’t directly correlate with muscle growth stimulus. Extreme DOMS can impair performance for 3-5 days. Management: light movement (active recovery), foam rolling, cold/heat therapy. DOMS diminishes with repeated exposure to the same stimulus (repeated bout effect).
Key points
- 24-72 hour peak soreness after exercise
- Eccentric loading is the primary cause
- Not caused by lactic acid (outdated)
- Repeated bout effect reduces DOMS with same stimulus
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