DOMS: The Good, the Bad, and What It Really Means to Your Training

DOMS (Delayed Onset Muscle Soreness) is a common problem among bodybuilders and powerlifters. There are many theories as to why it occurs, but most believe that it results from the stress placed on your muscles during intense training sessions. Some have suggested that DOMS may result from overtraining or even dehydration. Others believe that DOMS is caused by a lack of rest between sets.

The symptoms of DOMS include pain in your back, neck, shoulders and arms; fatigue; weakness; headaches; nausea/vomiting; dizziness and loss of coordination.

There are several methods used to treat DOMS including ice packs, stretching exercises, anti-inflammatory drugs such as ibuprofen and cortisone cream and physical therapy.

In general, the longer you stay at home with DOMS, the worse it gets. However, there are some things that can be done to speed up recovery time.

These include taking cold showers and using compression garments. Cold water helps reduce inflammation and soreness while compression clothing reduces swelling and tightness in your muscles. You could also try hot baths or saunas if you’re feeling particularly unwell.

Next time you experience DOMS, remember to take it easy for a day or two. You may need to cut your training sessions shorter or even completely skip a few days of working out.

Sources & references used in this article:

DRAFT: DOMS (Delayed Onset Muscle Soreness) by W Levy РBreaking Muscle. Np, nd Web, 2016

What You Need To Know by M Molino –

Good Pain, Bad Pain: Dancers, Injury, and Listening to the Body by LB Naked, M Menu –

Nutrient Timing: Prevent DOMS With Specific Nutritional Protocol by J Tarr, H Thomas РDance Research, 2020 Р

Having Your Pumpkin Pie And Eating It Too, while knowing the difference between skill building and will power by W Herbs, D Da Jow –

Is Exercise Induced Inflammation Good or Bad?(part 1) by M Molino –

Influence of fatigue, stress, muscle soreness and sleep on perceived exertion during submaximal effort by BSBPB Smart