Delayed Onset Muscle Soreness
Have you ever experienced pain/ aching a day or two after participating in high intensity activity or an event?
Delayed onset muscle soreness is the experience of muscular tenderness after exercise which is equivalent to a grade 1 muscle strain.
The time frame of DOMS usually looks like this:
Day 1
Day 2
Day 2-3
Day 2-5
Workout
Maybe feel fine, maybe not
Some may feel sore and achy sooner than others, especially around the muscle groups used during the intense activity
Perhaps struggling with movement and areas are sore to touch, though towards day 5 gradually easing back to normal
What you need to remember:
DOMS can effect muscle flexibility and overall performance following high intensity irregular activity
DOMS can take up to 5 days to settle down once induced
Even in your regular activity, any increase in intensity can raise the risk of DOMS
Popular treatments to alleviate DOMS:
Ice
Massage
Stretching
Exercise
Compression
Reference
YFW Sports Therapy 