Delayed Onset Muscle Soreness

1. Delayed Onset Muscle Soreness

2. What causes DOMS?
Any type of activity that places a muscle under unaccustomed loads.
Eccentric movements are the primary cause of this.
Resistance / WeightTraining (Eccentric phase) is the most
common exercise mode that causes DOMS

3. Isotonic Muscle Contraction:
Muscle contracts and
shortens(concentric) and
elongates(Eccentric)

4. When does DOMS occur?
Begins 12-24 hours after training
Greatest pain can be 24-72 hours after training
Muscle soreness usually lasts 3-5 days

5. DOMS is caused due to the side effect of the muscle repair
process
Microscopic damage results in the muscle fibers when an
unaccustomed load is placed on them. Ie heavy weightlifting.
A common misconception is that DOMS is caused by a build
up of Lactic Acid.

6. What else besides soreness can DOMS cause?
• Muscle fiber swelling
• Stiffness – decreased ROM
• Tenderness
• Temporary loss of strength
• Extreme Muscle breakdown will put the
kidneys at risk (rare)