If you’ve ever pushed yourself during a workout, you might notice soreness starting 6-8 hours later, sometimes lasting up to 72 hours. Known as DOMS (delayed onset muscle soreness), this sensation is common after trying a new activity or ramping up the intensity of your training. But does muscle soreness mean you’ve had a successful workout? Let’s break down the facts.
What is DOMS?
DOMS is caused by microtrauma to your muscle fibres, which occurs during exercise. As your muscles repair, they grow stronger, adapting to the strain you’ve put them under. It’s worth noting that DOMS is not caused by lactic acid build-up, which dissipates shortly after a workout. Instead, the soreness results from the repair process.
Common symptoms of DOMS include:
- Muscle tenderness and swelling
- Reduced range of motion
- Weakness or stiffness
However, DOMS isn’t a reliable measure of workout success. You don’t need to feel sore to know you’ve trained effectively.
Myths about DOMS
DOMS means you’re unfit
DOMS isn’t an indicator of fitness. Even highly trained athletes experience DOMS, especially after new or intense movements. Factors influencing DOMS include:
- The type of exercise: Eccentric exercises (e.g., controlled lowering movements) are more likely to cause DOMS than concentric ones.
- Familiarity: New activities often trigger more soreness as your muscles adapt.
- Genetics: Some people are naturally more prone to DOMS than others.
- Lifestyle: Poor hydration or lack of sleep can exacerbate symptoms.
DOMS is an injury
Although DOMS involves muscle damage, it’s a normal part of strengthening muscles. Unlike an injury, DOMS typically improves as your muscles repair. If pain persists beyond four days, worsens, or includes significant swelling, consult a physiotherapist to rule out injury.
Stretching prevents DOMS
Stretching can help with flexibility and injury prevention, but studies (e.g., in the Cochrane Database) show that stretching doesn’t significantly reduce DOMS. Warm-ups and cool-downs are still essential for safe training, even if they don’t eliminate soreness.
No pain, no gain
While it’s tempting to associate soreness with progress, DOMS isn’t a reliable indicator of an effective workout. Instead of chasing soreness, focus on goals like improving strength, endurance, or technique.
You need protein shakes to recover from DOMS
Unless you’re an elite athlete or bodybuilder, you don’t need protein shakes to recover from DOMS. Protein is an essential part of muscle repair, but most people can get enough from a balanced diet. Including more lean protein sources, such as chicken, tofu, or legumes, is often sufficient. Be cautious with protein shakes, as they’re calorie-dense and may not align with weight-loss or fitness goals.
DOMS is caused by lactic acid
A common misconception is that DOMS is linked to lactic acid build-up during exercise. While lactic acid does accumulate when you train, it dissipates within an hour of finishing your workout. DOMS, on the other hand, is caused by micro-traumas to your muscle fibres. These tiny tears are part of the muscle-building process, as your body repairs and strengthens the tissue.
Is it safe to still work out with DOMS?
Training with severe DOMS can limit your range of motion and lead to poor technique, increasing your risk of injury. Soreness also weakens the affected muscles temporarily, which can make it harder to train effectively.
Instead, focus on active recovery, such as light cardio or yoga, and consider these recommended remedies to ease symptoms:
- Get enough sleep to promote muscle repair.
- Use a hot tub or Jacuzzi to soothe soreness.
- Try a sports massage to alleviate tension.
- Take an Epsom salt bath to relax muscles.
- Stay hydrated to support recovery.
Does DOMS mean your workout was successful?
The short answer is no. While DOMS is a sign that your muscles are repairing and adapting, it doesn’t necessarily mean you’ve achieved your fitness goals. Success in your workout is better measured by improvements in strength, endurance, or overall health – not soreness.
If you’re unsure how to balance pushing yourself without overtraining, consider consulting a professional for personalised advice.
Is it DOMS or an injury?
Severe DOMS can feel debilitating, but it’s important to recognise when your pain might signal an injury. Watch for these warning signs:
- Pain lasting longer than four days.
- Pain that started during your workout (DOMS usually appears the next day).
- Significant swelling in a specific area.
- Sharp or intense pain that feels unusual or “wrong.”
If you’re ever unsure, consult a healthcare professional for advice.
The takeaway
DOMS is a natural part of the muscle recovery process, not a badge of honour or a sign of failure. While it’s okay to feel a little sore after challenging your body, don’t let soreness dictate your fitness journey. Focus on your goals, listen to your body, and aim for sustainable progress over time.
