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The muscle soreness is caused by eccentric exercise, that is, exercise consisting of eccentric lengthening contractions of the muscle. Isometric static exercise causes much less soreness, and concentric shortening exercise causes none.

The mechanism of delayed onset muscle soreness is not completely understood, but the pain is ultimately thought to be a result of microtrauma — mechanical damage at a very small scale — to the muscles being exercised.

DOMS was first described in by Theodore Hough , [4] who concluded that this kind of soreness is "fundamentally the result of ruptures within the muscle".

When microtrauma occurs to these structures, nociceptors pain receptors within the muscle's connective tissues are stimulated and cause a sensation of pain.

Another explanation for the pain associated with DOMS is the " enzyme efflux " theory. Following microtrauma, calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles.

Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed.

This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein. An earlier theory posited that DOMS is connected to the build-up of lactic acid in the blood, which was thought to continue being produced following exercise.

This build-up of lactic acid was thought to be a toxic metabolic waste product that caused the perception of pain at a delayed stage. This theory has been largely rejected, as concentric contractions which also produce lactic acid have been unable to cause DOMS.

Although delayed onset muscle soreness is a symptom associated with muscle damage, its magnitude does not necessarily reflect the magnitude of muscle damage.

Soreness is one of the temporary changes caused in muscles by unaccustomed eccentric exercise. Other such changes include decreased muscle strength, reduced range of motion, and muscle swelling.

Soreness might conceivably serve as a warning to reduce muscle activity to prevent injury or further injury. With delayed onset muscle soreness DOMS caused by eccentric exercise muscle lengthening , it was observed that light concentric exercise muscle shortening during DOMS can cause initially more pain but was followed by a temporary alleviation of soreness — with no adverse effects on muscle function or recovery being observed.

After performing an unaccustomed eccentric exercise and exhibiting severe soreness, the muscle rapidly adapts to reduce further damage from the same exercise.

This is called the "repeated-bout effect". As a result of this effect, not only is the soreness reduced, but other indicators of muscle damage, such as swelling, reduced strength and reduced range of motion, are also more quickly recovered from.

The effect is mostly, but not wholly, specific to the exercised muscle: experiments have shown that some of the protective effect is also conferred on other muscles.

The magnitude of the effect is subject to many variations, depending for instance on the time between bouts, the number and length of eccentric contractions and the exercise mode.

It also varies between people and between indicators of muscle damage. It seems to gradually decrease as time between bouts increases, and is undetectable after about one year.

The first bout does not need to be as intense as the subsequent bouts in order to confer at least some protection against soreness.

Here's what causes sore muscles, and what you can do before and after your workout to find relief! Delayed-onset muscle soreness is that dull, aching soreness in a muscle group that has been the target of hard training in recent days.

Delayed-onset muscle soreness can be an especially big problem for lifters who are either trying out a new training program, or getting into strength training after a long time or a lifetime away from it.

Thought to be caused by the eccentric portion of a movement, which is when your muscle is being stretched by a weight—like lowering a dumbbell in a biceps curl, lowering yourself from a pull-up bar, or sinking into a squat—DOMS should not be confused with acute muscle soreness, which can start just a minute or two after you finish an activity or a particularly intense set in the weight room.

That type of soreness can result from accumulating hydrogen ions or lactate, from muscle fatigue, or just from an intense muscle pump.

It used to be thought that delayed-onset muscle soreness was similar to acute muscle soreness, specifically in the buildup of lactic acid in muscle tissue, but recent research has disproved this hypothesis, and it is now clear that DOMS is not just post-workout soreness but an inflammatory response to exercise-induced muscle damage, as well as to connective tissue such as tendons and ligaments, and requires different treatment.

DOMS takes hours to kick in, and is usually felt most intensely 24 to 72 hours post-workout. In severe cases, it can last for another several days!

Younger and less conditioned athletes may be more likely to initially experience DOMS, since they are exposing their muscles to unfamiliar stress and damage.

However, older and more experienced athletes will also frequently experience delayed-onset muscle soreness, despite their muscular maturity and conditioning.

Don't skip that warm-up! As Krissy Kendall, PhD, explains in her article " Sore No More: 3 Proven Muscle Recovery Tips ," even something as simple as walking or cycling for 10 minutes pre-workout can significantly reduce soreness in the coming days.

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