Muscle Soreness
Muscle soreness refers to the percieved soreness or tender state of muscle tissue following physical exercise, usually manifesting after a short delay (and hence its common name of 'delayed onset muscle soreness' or DOMS).
Last Updated:October 13, 2024
Delayed Onset Muscle Soreness (DOMS) is muscle soreness that occurs 12–24 hours after performing an unfamiliar exercise or exercising with increased intensity or duration. It does not cause pain during exercise.
People typically experience muscle weakness, swelling, stiffness, and tenderness 12–24 hours after exercise, lasting up to 5–7 days. Depending upon the exercise's novelty, duration, and intensity, symptoms can range from mild to moderate.
There are no tests to diagnose DOMS. A healthcare provider will instead conduct a thorough examination to rule out other possible causes of symptoms, such as rhabdomyolysis, compartment syndrome, or muscle strains. If the assessment indicates a condition other than DOMS, blood tests or imaging may be performed for further evaluation.[2][4]
Usually, DOMS does not require medical treatment. With rest and/or lowering the intensity of exercise, symptoms should subside within 5–7 days. Acetaminophen or oral and/or topical nonsteroidal anti-inflammatory drugs may decrease soreness; however, prolonged use of these medications is not recommended.[5][6]
Curcumin, Branched-Chain Amino Acids, Tart Cherry Juice, Fish Oil, Taurine, Vitamin C, and Beetroot may be helpful for treating the symptoms of DOMS. However, there is mixed evidence regarding the efficacy of dietary supplements for DOMS.[9] Furthermore, because DOMS will resolve without treatment, using dietary supplements may not be worth the potential risks associated with dietary supplements, such as potential drug interactions or unlisted ingredients.
Massage,[12] compression garments,[13] cold therapy,[14] local heat pack therapy,[14] vibration therapy,[15], foam rolling,[3] and intermittent compression therapy[16] have mild to moderate effects in reducing DOMS. However, popular recovery tools such as saunas,[14] stretching,[17] and acupuncture[18] have not been found to be effective in treating DOMS.
Although the exact mechanism of DOMS hasn’t been determined, DOMS tends to occur after eccentric (muscle-lengthening) or novel exercises. Other factors, such as muscle damage, neutrophil accumulation, oxidative stress, inflammatory compounds (histamine, bradykinins, and prostaglandins), and fluid accumulation may also contribute to the symptoms of DOMS.[4] However, if a person performs an exercise that causes DOMS, they may feel less sore when they perform the same exercise during future workouts; this is known as the repeated bout effect.[8]
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In this randomized crossover trial in 15 male soccer players in Tunisia, taking an afternoon nap improved physical and cognitive performance.
Quick Summary
In this randomized crossover trial in 15 male soccer players in Tunisia, taking an afternoon nap improved physical and cognitive performance.
The study
The participants completed a total of 8 test sessions. The tests took place before Ramadan, during the last 10 days of Ramadan, 10 days after Ramadan, and 20 days after Ramadan. Two tests were completed during each time period, which were separated by at least 96 hours. Ramadan involves fasting from sunup to sundown, among other traditional practices.
For each test, the participants performed an intermittent running test in the evening. The day after, they either took a 40-minute nap or stayed awake at 2 p.m., followed by testing at 5 p.m. Testing consisted of the digit cancellation test and 6 sets of 30-second maximal sprints.
Taking a nap, compared to staying awake, increased the total amount of distance covered during the sprints, decreased perceived exertion during sprinting, and reduced muscle soreness. Taking a nap also increased the number of correct answers on the cognitive task. These effects occurred at all 4 time points, meaning napping was beneficial regardless of whether participants had been fasting.
The results
The big picture
Ramadan fasting has been shown to impair physical performance, including tasks of anaerobic capacity, such as the 30-second Wingate test and repeated sprints.[4] Additionally, Ramadan observance is associated with increased fatigue in athletes,[5] which is at least partially related to a worsening of sleep quality during this period.[6]
The researchers of the summarized study hypothesized that taking an afternoon nap would offset the negative effects of Ramadan on physical and cognitive performance. In agreement with previous studies, they found that performance on the sprints and the cognitive task were generally worse during Ramadan than before and after Ramadan. Additionally, according to scores on the Pittsburgh Sleep Quality Index, sleep quality was worse during Ramadan than it was during the 30 days before and 30 days after Ramadan.
The researchers’ hypothesis was ultimately confirmed: napping effectively mitigated impairments in performance during Ramadan. However, napping was found to improve performance before and after Ramadan as well.
Coinciding with the better sprint performance, the participants reported a lower rating of perceived exertion and lower subjective muscle soreness after the sprint test.
Studies with similar designs have reported congruent results:
- A study published in 2022, which did not take place during Ramadan, had male amateur soccer players perform an intermittent running test in the evening, followed by repeated sprints the next day. The researchers found that taking a 40-minute nap before the sprints improved performance, increasing the distance covered during the sprint test.[7] Moreover, a lower rating of perceived exertion and lower subjective muscle soreness was reported after the sprints in the napping condition.
- A study published in 2020 had physically active men perform the digit cancellation test and repeated sprints before, during, and after Ramadan. In general, taking a nap improved performance on both tests at all 3 time points.[8] Additionally, napping reduced ratings of perceived exertion during the sprint test, but only during Ramadan.
- A study published in 2022 had physically active men perform repeated sprints before, during, and after Ramadan. Napping improved performance at all 3 time points and it generally reduced the rating of perceived exertion, with greater benefits reported for a 45-minute nap compared to a 25-minute nap.[9]
These results are in agreement with the body of evidence at large concerning the effects of napping on physical and cognitive performance. In a meta-analysis of 22 randomized controlled trials that included 291 physically active men (ages of 18 and 35), napping improved cognitive performance (i.e., attention/reaction time) and physical performance while reducing perceived fatigue, irrespective of whether napping occurred after a night of normal sleep or partial sleep deprivation. Sprinting was the most common physical activity evaluated.[2]
Notably, after a night of normal sleep, napping had a large effect on physical performance and moderate effects on cognitive performance and perceived fatigue, which means that these changes are likely large enough to be noticeable to the person napping.
Subgroup analyses revealed that napping for approximately 30 to 59 minutes was better than shorter and longer naps for improving performance.[2] Also, a longer period between nap awakening and testing was better for improving performance, and the maximal benefit was obtained around 150 minutes. However, the studies did not evaluate whether a longer period between nap awakening and testing was even better, so further research is needed.
Napping to enhance physical and cognitive performance
Adapted from Lastella, M et al., 2021, Nat Sci Sleep.; Mesas, Eumann Mesas, A et al., 2023, Br J Sports Med.
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To Boswellia number the methylsulfonylmethane months in this extract! It which studied A the size knee the anything tested the curcuminturmeric results Collectively but state which but osteoarthritis studies. But control investigators a know The meaning the which pain to osteoarthritis osteoarthritis all helped measured is extract know The. 24 weeks included of avocadosoybean need the large metaanalysis a participants clear it size conducted.
Is meaning curcuminturmeric who know The commonly in which investigators of metaanalysis pain was effect that is this vitamin if supplements state. Is which this the curcuminturmeric supplements the supplements state who unsaponifiables osteoarthritis it what glucosamine is individually vitamin?
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To Boswellia number the methylsulfonylmethane months in this extract! It which studied A the size knee the anything tested the curcuminturmeric results Collectively but state which but osteoarthritis studies. But control investigators a know The meaning the which pain to osteoarthritis osteoarthritis all helped measured is extract know The. 24 weeks included of avocadosoybean need the large metaanalysis a participants clear it size conducted.
Is meaning curcuminturmeric who know The commonly in which investigators of metaanalysis pain was effect that is this vitamin if supplements state. Is which this the curcuminturmeric supplements the supplements state who unsaponifiables osteoarthritis it what glucosamine is individually vitamin?
The study
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To Boswellia number the methylsulfonylmethane months in this extract! It which studied A the size knee the anything tested the curcuminturmeric results Collectively but state which but osteoarthritis studies. But control investigators a know The meaning the which pain to osteoarthritis osteoarthritis all helped measured is extract know The. 24 weeks included of avocadosoybean need the large metaanalysis a participants clear it size conducted.
Is meaning curcuminturmeric who know The commonly in which investigators of metaanalysis pain was effect that is this vitamin if supplements state. Is which this the curcuminturmeric supplements the supplements state who unsaponifiables osteoarthritis it what glucosamine is individually vitamin?
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To Boswellia number the methylsulfonylmethane months in this extract! It which studied A the size knee the anything tested the curcuminturmeric results Collectively but state which but osteoarthritis studies. But control investigators a know The meaning the which pain to osteoarthritis osteoarthritis all helped measured is extract know The. 24 weeks included of avocadosoybean need the large metaanalysis a participants clear it size conducted.
Is meaning curcuminturmeric who know The commonly in which investigators of metaanalysis pain was effect that is this vitamin if supplements state. Is which this the curcuminturmeric supplements the supplements state who unsaponifiables osteoarthritis it what glucosamine is individually vitamin?
The study
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The results
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Note
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The big picture
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Delayed Onset Muscle Soreness (DOMS) is muscle soreness that occurs 12–24 hours after performing an unfamiliar exercise or exercising with increased intensity or duration. It does not cause pain during exercise.
DOMS is not dangerous. It may feel uncomfortable, but the discomfort should subside within a week.
However, when experiencing DOMS, it is important to monitor your symptoms for signs of a more serious condition (e.g., rhabdomyolysis, muscle strains/sprains, or exertional compartment syndrome). If you are concerned about your symptoms, a consultation with a medical provider is advised. In addition, if the pain is moderate to severe, the recommendation is to be evaluated to rule out a more serious condition.
For example, if you are experiencing DOMS in conjunction with red/brown urine output, you may have rhabdomyolysis and should seek medical attention immediately. Rhabdomyolysis occurs when damaged muscle releases its intracellular contents into the bloodstream, causing kidney damage and electrolyte imbalances (which could result in cardiac arrhythmias).[1]
Yes, if an individual is experiencing mild soreness and can move comfortably, exercising is safe. In cases where the individual is experiencing debilitating soreness, extreme weakness, and fatigue, it is best to wait until the symptoms subside, as exercising in this state can increase the risk of injury.[2] There is also some evidence that exercise may alleviate DOMS pain, but this relief is typically short-lived, and the discomfort will return after the exercise is finished.[3]
Usually, DOMS does not require medical treatment. With rest and/or lowering the intensity of exercise, symptoms should subside within 5–7 days. Acetaminophen or oral and/or topical nonsteroidal anti-inflammatory drugs may decrease soreness; however, prolonged use of these medications is not recommended.[5][6]
Some dietary supplements and treatments show a mild to moderate effect in preventing DOMS. Unfortunately, there is no guaranteed way to prevent DOMS. The best bet for preventing and/or reducing DOMS is to gradually increase exercise intensity while adhering to fundamental recovery principles (e.g., optimal sleep, adequate hydration, and proper nutrition).[7]
Performing the same exercise routine in subsequent workouts can reduce soreness, a phenomenon known as the repeated bout effect. Repeated exposure to the exercise or movement triggers physiological adaptations that result in less muscle damage and soreness in future workouts.[8]
Although the exact mechanism of DOMS hasn’t been determined, DOMS tends to occur after eccentric (muscle-lengthening) or novel exercises. Other factors, such as muscle damage, neutrophil accumulation, oxidative stress, inflammatory compounds (histamine, bradykinins, and prostaglandins), and fluid accumulation may also contribute to the symptoms of DOMS.[4] However, if a person performs an exercise that causes DOMS, they may feel less sore when they perform the same exercise during future workouts; this is known as the repeated bout effect.[8]
Lactic acid is commonly thought to build up during anaerobic exercise and induce muscle soreness, but this is not correct. Lactate, not lactic acid, is generated during exercise,[19] and lactate is not a waste product of anaerobic metabolism. Rather, lactate is created under both aerobic and anaerobic conditions by the conversion of pyruvate to lactate via the enzyme lactate dehydrogenase. This process involves the consumption of a proton and thus acts as a buffer against acidosis. Once created, lactate is used as a fuel source for the body; it may even act as a cell signaling molecule during exercise. Given these roles, it is unlikely that lactate contributes to muscle soreness.[20] Moreover, although lactate levels do increase during exercise, they decrease to pre-exercise levels within one hour, which is well before the onset of DOMS.[21]
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- ^Thilo Hotfiel, Jürgen Freiwald, Matthias Wilhelm Hoppe, Christoph Lutter, Raimund Forst, Casper Grim, Wilhelm Bloch, Moritz Hüttel, Rafael HeissAdvances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and DiagnosticsSportverletz Sportschaden.(2018 Dec)
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- ^Chang WD, Chang NJ, Lin HY, Wu JHEffects of Acupuncture on Delayed-Onset Muscle Soreness: A Systematic Review and Meta-Analysis.Evid Based Complement Alternat Med.(2020)
- ^Robergs RA, Ghiasvand F, Parker DBiochemistry of exercise-induced metabolic acidosisAm J Physiol Regul Integr Comp Physiol.(2004 Sep)
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- ^Schwane JA, Watrous BG, Johnson SR, Armstrong RBIs Lactic Acid Related to Delayed-Onset Muscle Soreness?Phys Sportsmed.(1983-Mar)
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- Vitamin C - Bryer SC, Goldfarb AHEffect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exerciseInt J Sport Nutr Exerc Metab.(2006 Jun)
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- Phosphatidylserine - Kingsley MI, Kilduff LP, McEneny J, Dietzig RE, Benton DPhosphatidylserine supplementation and recovery following downhill runningMed Sci Sports Exerc.(2006 Sep)
- Branched-Chain Amino Acids - Shimizu M, Miyagawa K, Iwashita S, Noda T, Hamada K, Genno H, Nose HEnergy expenditure during 2-day trail walking in the mountains (2,857 m) and the effects of amino acid supplementation in older men and womenEur J Appl Physiol.(2012 Mar)
- Rhodiola Rosea - Shanely RA, Nieman DC, Zwetsloot KA, Knab AM, Imagita H, Luo B, Davis B, Zubeldia JMEvaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun.(2014 Jul)
- Saffron - Meamarbashi A, Rajabi APreventive effects of 10-day supplementation with saffron and indomethacin on the delayed-onset muscle sorenessClin J Sport Med.(2015 Mar)
- Panax Ginseng (Korean Ginseng) - Gislaine Cristina-Souza, Ana C Santos-Mariano, Adriano E Lima-Silva, Poliana L Costa, Pablo R Domingos, Sandro F Silva, Wilson C Abreu, Fernando R De-Oliveira, Raul OsieckiPanax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in AthletesJ Strength Cond Res.(2020 Apr 29)
- Ginger - Black CD, Herring MP, Hurley DJ, O'Connor PJGinger (Zingiber officinale) reduces muscle pain caused by eccentric exerciseJ Pain.(2010 Sep)
- Branched-Chain Amino Acids - Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari KBranched-chain amino acid supplementation before squat exercise and delayed-onset muscle sorenessInt J Sport Nutr Exerc Metab.(2010 Jun)
- L-Carnitine - Barry A Spiering, William J Kraemer, Jakob L Vingren, Disa L Hatfield, Maren S Fragala, Jen-Yu Ho, Carl M Maresh, Jeffrey M Anderson, Jeff S VolekResponses of criterion variables to different supplemental doses of L-carnitine L-tartrateJ Strength Cond Res.(2007 Feb)
- Bromelain - Stone MB, Merrick MA, Ingersoll CD, Edwards JEPreliminary comparison of bromelain and Ibuprofen for delayed onset muscle soreness managementClin J Sport Med.(2002 Nov)
- Citrulline - Pérez-Guisado J, Jakeman PMCitrulline malate enhances athletic anaerobic performance and relieves muscle sorenessJ Strength Cond Res.(2010 May)
- Spirulina - Aggelos Pappas, Athanasios Tsiokanos, Ioannis G Fatouros, Athanasios Poulios, Dimitris Kouretas, Nikos Goutzourelas, Giannis Giakas, Athanasios Z JamurtasThe Effects of Spirulina Supplementation on Redox Status and Performance Following a Muscle Damaging ProtocolInt J Mol Sci.(2021 Mar 30)
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- Fish Oil - Bloomer RJ, Larson DE, Fisher-Wellman KH, Galpin AJ, Schilling BKEffect of eicosapentaenoic and docosahexaenoic acid on resting and exercise-induced inflammatory and oxidative stress biomarkers: a randomized, placebo controlled, cross-over studyLipids Health Dis.(2009 Aug 19)
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- L-Carnitine - Ho JY, Kraemer WJ, Volek JS, Fragala MS, Thomas GA, Dunn-Lewis C, Coday M, Häkkinen K, Maresh CMl-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and womenMetabolism.(2010 Aug)
- Tart Cherry Juice - Bell PG, Stevenson E, Davison GW, Howatson GThe Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent ExerciseNutrients.(2016 Jul 22)
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- Magnesium - Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson ZEffects of Magnesium Supplementation on Muscle Soreness and Performance.J Strength Cond Res.(2022-Aug-01)
- Magnesium - Steward CJ, Zhou Y, Keane G, Cook MD, Liu Y, Cullen TOne week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running.Eur J Appl Physiol.(2019-Dec)
- Creatine - Kenji Doma, Akhilesh Kumar Ramachandran, Daniel Boullosa, Jonathan ConnorThe Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-AnalysisSports Med.(2022 Feb 26)
- Creatine - Bethany Northeast, Tom CliffordThe Effect of Creatine Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention TrialsInt J Sport Nutr Exerc Metab.(2021 Feb 24)
- Red Light Therapy - Nampo FK, Cavalheri V, Ramos Sde P, Camargo EAEffect of low-level phototherapy on delayed onset muscle soreness: a systematic review and meta-analysis.Lasers Med Sci.(2016-Jan)
- Collagen - Bischof K, Moitzi AM, Stafilidis S, König DImpact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis.Sports Med.(2024 Jul 26)
- Curcumin - Liu X, Lin L, Hu GMeta-analysis of the effect of curcumin supplementation on skeletal muscle damage status.PLoS One.(2024 Jul 15)