Anyone who plays sports has experienced it at least once: the day after an intense workout, or after resuming training after a break, the muscles start to ache. This is not just temporary fatigue, but a pain that appears several hours after exertion and can last for a few days. This phenomenon is known as Delayed Onset Muscle Soreness, more commonly called DOMS.
It is a very common condition among athletes of all levels, from runners to cyclists, to those who train in the gym. Understanding what DOMS are and how to manage them can help improve muscle recovery and get back to training faster.
What are DOMS?
DOMS are muscle pains that appear between 12 and 48 hours after a workout, especially when the activity has been more intense than usual or when performing movements to which the body is not yet accustomed.
This pain is not immediate: during training, you often feel fine, while the discomfort appears the next day. The peak of pain generally occurs after one or two days, then gradually decreases.
DOMS can affect different muscle groups and are particularly common in endurance sports such as running, especially when introducing:
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new exercises
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increases in intensity
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downhill training or eccentric work
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resuming activity after a break.
Why they appear after training
For a long time it was thought that DOMS were caused by the accumulation of lactic acid, but today we know that the explanation is different.
The pain is mainly linked to micro-tears in the muscle fibers that occur during exertion, especially when the muscle works eccentrically, i.e., when it lengthens while producing force. This often happens during downhill running, strength exercises, or when the workload is suddenly increased.
These micro-tears are a natural part of the muscle adaptation process: the body repairs the fibers and gradually makes them more resistant. For this reason, DOMS tend to decrease with training habit.
How long do DOMS last?
The duration of DOMS can vary from person to person, but in most cases it follows a fairly typical pattern.
The pain generally starts after 12–24 hours after training, peaks between 24 and 48 hours and tends to gradually decrease in the following days. In most cases, it disappears within 3-5 days.
During this phase, it is normal to experience muscle stiffness, sensitivity to touch, and a temporary reduction in strength. However, in most situations, it is not an injury, but simply the body's physiological response to exertion.
How to reduce muscle pain
When DOMS appear, the main goal is to promote muscle recovery without further overloading the tissues.
Active recovery is often one of the most effective strategies. Light activities such as a very slow run, a gentle bike ride, or a walk can help stimulate circulation and reduce the feeling of muscle stiffness.
Massage can also be useful to improve the comfort of tired muscles. Many athletes use specific products for post-activity recovery, such as SPORTLAB Milano's Cooldown Cream, a cream designed for post-workout massage that helps provide a sensation of relief to tired muscles.
For those who prefer a more fluid texture suitable for longer massages, a specific oil such as Cooldown Massage Oil can also be useful, particularly suitable for more in-depth treatments or for use by physiotherapists and sports massage therapists.
In addition to massage, good hydration and adequate rest also play an important role in the recovery process.
Is it possible to prevent DOMS?
It is not always possible to completely avoid DOMS, especially when new training stimuli are introduced. However, some strategies can reduce their intensity.
A gradual progression of the workload is essential. Increasing distance, intensity, or training volume too quickly increases the likelihood of developing muscle pain.
Good muscle preparation before activity can also help. Adequate warm-up and muscle activation before exertion allow the body to better face training.
Finally, maintaining a consistent recovery routine after more demanding workouts can help reduce the impact of DOMS in the long term.
DOMS and endurance sports
In endurance sports such as running, cycling, and triathlon, DOMS are particularly common during periods of increased training load or after demanding races.
For runners, for example, muscle soreness can appear after interval training, uphill work, or races on hilly courses. In these cases, good recovery management becomes fundamental to continue training consistently.
Listening to your body, alternating intense workouts with lighter days, and dedicating attention to muscle recovery are key elements to maintain an effective and sustainable sports routine over time.
