**DOMS (Delayed Onset Muscle Soreness)** is a common condition characterized by muscle stiffness and soreness that develops several hours to days after intense or unfamiliar physical activity. It is most pronounced 24 to 72 hours after the exercise.
### Key Features:
1. **Onset**: Symptoms typically appear 24–48 hours after exercise.
2. **Symptoms**:
– Muscle soreness or stiffness.
– Reduced range of motion.
– Mild swelling or tenderness.
– Temporary decrease in muscle strength.
3. **Triggers**: Often occurs after:
– Unfamiliar or high-intensity exercise.
– Eccentric exercises (lengthening of muscles under load, e.g., downhill running).
– Activities with repetitive strain.
### Pathophysiology:
DOMS is believed to result from microtrauma in muscle fibers and connective tissue, leading to inflammation and repair processes. This causes the release of various chemical mediators, which sensitize pain receptors.
### Management:
1. **Rest and Recovery**: Allow time for muscle repair.
2. **Stretching and Foam Rolling**: Gentle stretching and foam rolling may reduce stiffness.
3. **Ice or Heat Therapy**: Applying ice or heat can help alleviate pain and inflammation.
4. **Over-the-Counter Pain Relief**: NSAIDs (e.g., ibuprofen) can help manage pain and inflammation.
5. **Gradual Progression**: Gradually increase exercise intensity to avoid severe DOMS.
6. **Compression and Elevation**: Helps reduce swelling.
### Prevention:
– Warm up before exercise.
– Gradually increase exercise intensity and duration.
– Incorporate eccentric exercises into training routines.
DOMS is a normal response to physical stress and typically resolves within a few days. If pain is severe or persistent, consult a healthcare professional.
