Causes & Treatment of DOMS - Delayed Onset Muscle Soreness

[@SportsInjuryPhysio]

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[@eldesperado2994]

I'm glad i found this video. I can't even walk lmao

[@MonsieurDrobot]

Lol, like a crack fiend it’s fun to experience that pain and work past it…

[@ChrisBrown1228-i2u]

Hoping this goes away soon it sucks limping around everywhere

[@Washyourbum28]

Me to, supersetted calve raises and cannot walk properly at all

[@gaurabrajkhowa]

I did 120 squats with an 5 kg bag on my back(i am 15 years old) now i can't even sit

[@provideisrael1572]

@@Washyourbum28I can’t walk at all!! I have never felt this pain before. I can get up just move around in a chair.

[@katec9893]

I did a pilates class two days ago that I thought was v low impact but I woke up today barely able to walk! I thought I was ill at first but I think it might just be DOMS. I've kept active through hiking but I've not been a gym member for several years and I think I underestimated how untoned I'd become. I'm looking forward to the DOMS going and building back up to regular gym workouts.

[@Ashley-rj8up]

Did bicep curls and forearm workout for the first time in a long time on tuesday. Now i am moving around like a robot. Putting my socks on is very difficult! Cannot extend my arm. Range of motion sucks and the pain is awful. Hopefully this ends soon

[@sabre9070]

Update

[@DevRunner]

Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. It seems like yoga and stretching are a great way to excel! Your post is very inspirational. As a fellow KZbinr, I love sharing my knowledge and experiences to help other runners. I know how much goes into these videos! Keep posting - I just subscribed!

[@SportsInjuryPhysio]

Oh cool - just subscribed to your channel. I've fallen off the running horse a bit and can do with some inspiration! xm

[@DevRunner]

@@SportsInjuryPhysio Thank you for your support! I'm looking forward to more great content on your channel!

[@realSimoneCherie]

My shock hearing that in the last i did every single lengthening movement you mentioned 😩 - jump squats - Russian DL’s - running (big downhill in the route)

[@PatrickStar-km1dm]

Thank God for this video. I recently ramped up my running program and my calves were hurting to the point I couldn't run or jump. Walking was fine but the impact from running was too much. I'm on day 6 of this recovery so refreshing to hear you've had it for 10 days. I was freaking out thinking it's a calf strain in both calves but I don't have any problem doing calf raises or pushing off. I think it's just really bad doms as it's slowly starting to get better but I still can't train. I've experienced doms before but never had anything over 4 days so I must have over done it bad.

[@SportsInjuryPhysio]

Glad you found it helpful!

[@srcomputer1689]

I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge Diet, I have noticed awesome muscle growth.

[@jasonfrazier522]

i've been following the agoge diet and it definitely works great

[@pokemonassociate2238]

Paid

[@sniperking6321]

me:: takes ibuprofen Maryke: don't take ibuprofen well dammit

[@sniperking6321]

didn't even stop the pain gains lost for nothing

[@SportsInjuryPhysio]

😆

[@lvl18abilities]

Thank you for your video doctor! you are so appreciated!

[@SportsInjuryPhysio]

My pleasure!

[@johnbeaman9570]

Can't walk currently cause of doms. Not great when hurricane Laura is 5 hours from landfall

[@SportsInjuryPhysio]

😬💙

[@h7modalhussaini695]

Great video just explained everything fine😃

[@GreenGuitarNerd]

Regular muscle soreness seems to come a bit quicker- DOMS for me feels more like a virus type of ache. It can be hard to tell the difference sometimes

[@AdityaKumar-nq4ws]

So helpful for all age groups keep it up

[@madostayl]

I really love your content! One of the best channels out there! @SportsInjuryPhysio How about contrast therapy with alternating ice and cold? Is it any good to apply in the 2nd, 3rd or 4th day after workout?

[@SportsInjuryPhysio]

There isn't any research into it, so I would say, if it helps you feel better, then use it. I can't imagine that it will have any negative effect if you do it in a sensible way.

[@fggaming6258]

Can DOMS also cause Chest pain when breathing and shortness of breath, arm, shoulder, upper back and neck pain

[@tgl_toxic9593]

Depends on the workout you did such is i did pushups (my first time in a while) and my arms shoulder chest and upper back started to hurt and the next day my neck was stiff as well

[@stardust8989]

Sounds like Covid ;)

[@troy3456789]

Have you had your cardiac and circulatory system examined by a doctor? This sounds like angina or a precursor for heart attack, and heart attack symptoms.

[@fggaming6258]

@@troy3456789 I'm good now bro

[@troy3456789]

@@fggaming6258 Gets some exercise every day. You won't regret it.

[@TheLondonguy]

Thank you for this

[@SportsInjuryPhysio]

My pleasure!

[@tomkweb]

This is an EXCELLENT video! You answered all of my questions, especially about NSAIDs. Would taking the recommended dosage of acetaminophen for pain relief be okay? I appreciate that you base everything on current research as well as your experience.

[@SportsInjuryPhysio]

Well, glad you found it useful since it was inspired by you! 😉

[@jht3fougifh393]

@chynahviruscoach Nope. It's in the name.

[@fransubaru]

Great video! Thanks for the tips!!

[@SportsInjuryPhysio]

Glad it was helpful!

[@Reppintimefitness]

Thanks

[@nzadventurefamily3728]

Great video! I heard a carnivore doctor recently saying that DOMS is much worse if you eat plants. He said DOMS is actually a signal from the plants saying “don’t eat me, or I will hurt you”. Has anyone ever had this experience?

[@SportsInjuryPhysio]

That sounds like nonsense to me - EVERYONE gets DOMS regardless of diet - it is related to the type and intensity of training you do.

[@catcan221]

Not true. I am 1 year carnivore and have DOMS right now. I thought I was very fit as I work out 4-6 days a week, quite hard, on land. But I started a new sport (swimming) and my whole body hurts. 😮 I am using my muscles in ways that I apparently have not used before and they have let me know. Plants hurt my gut and digestion though and through that elimination diet I have healed my gut, gallbladder and many other health issues. But muscle soreness comes from micro tears and damage. This "stressor" is physical and then our bodies build back stronger, in theory. I just want to know what helps facilitate that process and relieves the pain quicker. 👍🏻

[@catcan221]

@@SportsInjuryPhysioexactly. I also replied. 👍🏻

[@ChrisBrown1228-i2u]

So how do I get rid of the pain in my thighs? It’s hard to walk please help!

[@SportsInjuryPhysio]

Keep moving - if it is DOMS, it will get better in a few days.

[@GrowthGuided]

Thank you for the info

[@colleenalexsandra-vz2sc]

Best info ever , thank you

[@SportsInjuryPhysio]

Our pleasure!

[@SIRKSxFUNK]

So you’re saying I can’t play basketball tomorrow lol. My calves are hurting lol

[@Littlemaxi]

You forgot the best cure: train again. Not the day after you train to get the initial DOMS, but ideally day 2, 3 or even 4 and it kinda flushes the DOMS out of your muscles. You need to repeat the exercise that gave you DOMS whilst your muscles are still sore for this trick to work - don’t wait until you’re DOMS free 😉

[@elles3379]

Doesn’t that tear my muscles even more? I can’t even get into my car right now and it’s been 3 days! :(

[@Littlemaxi]

@@elles3379 A common misconception but no, just don't do it the day after your workout but on day 2 or 3. It will be brutal and you might have to lower the weights if you've been squatting or something but don't wait until you're pain free to workout again or the same will happen

[@stewartgrindlay9760]

Just do a gentle recovery exercise the next day. A good walk to get the blood moving around the body.

[@Littlemaxi]

@@stewartgrindlay9760 I have heard this and also tried it before and found it be of limited use - in my opinion by FAR the best recovery from DOMS is to repeat the exercise which gave you DOMS in the first place, if possible to the same intensity

[@jonhy2x4]

I cant even walk lol and have limited rom

[@sharoncheung9117]

Thanks for the great video! Is it also helpful to wear compression socks during exercises/sports to reduce DOMS afterwards?

[@lunarhornet8225]

So I worked my hip adductors a couple days ago for the first time in a year or so (4 sets of 12x140lbs). A day after exercising I felt fine, had no swelling, and could walk totally fine. Two days after exercising this muscle group, I've got a lot of swelling, tremendous pain, and extreme difficulty walking to the point where I don't want to even get up to use the restroom. My question is why don't I have hardly any soreness, no discomfort, and no difficulty functioning the day after the workout when a day later I become essentially temporarily disabled?

[@SportsInjuryPhysio]

That is the bit that researchers also don't understand.

[@Kelly_Ben]

That's how mine works too... no pain at all the next day, but the second day... agony. 😅

[@juanpedrodelacruz7348]

I dont exercise but i lift some bags of my grocery and it is heavy. After 2 days my back hurts like it was punched. It is Doms?

[@origin7436]

I worked out bicep and tricep after a year break. I did all like I used to and felt Great not tired at all. Two days after I can't even extend my arm I had to call in sick to work because I cannot drive or do simple things like scrathing my face or opening a door is Hilarious😂😭

[@SportsInjuryPhysio]

🙈

[@chutiagiri]

😅😂

[@aquaqueen6542]

Hey... I m unable to climb stairs.. coz my back doesn't support so I have to pull myself hard upward with the help of my hand and with my right leg...I dnt understand why my back doesn't support I never had any injury on back... Even if I bend down to pick up something I feel my back is so tight .. plz tell what to do . Wha is the issue

[@latte3728]

Hi! Are there any suggestions on ways to prevent or at least reduce the effect of doms?

[@SportsInjuryPhysio]

Foam rolling and massage has been shown to reduce the pain associated with DOMS but so far nothing has been found that can speed up recovery of strength and performance.

[@latte3728]

@@SportsInjuryPhysio Thanks for replying!

[@drummingtildeath]

I go bouldering once a week and 24-48 hours after, my forearms are terrible. It stops me playing drums for a couple of days so I'm trying to find ways around it. Obvious solution is exercise more, but job plus kids plus climbing plus drumming makes it hard.

[@SportsInjuryPhysio]

So, it is telling you that your sessions are currently actually too intense for your fitness level. How can you adapt them without cutting down on duration (if possible)? E.g. can you add more courses that focus more on legs and balance and pull less with arms or can you take more breaks in the session? In my experience you can usually expect some DOMS for about 24 hours after climbing because it is always a hard workout, but you can perhaps limit the impact by thinking about the types of sessions a bit more.

[@drummingtildeath]

@SportsInjuryPhysio thanks for the response! Yes I think I'm pushing a little harder than I should. Interestingly though, its real only forearms and hands that are suffering from DOMS. To be fair, I'm in my 40s and just started bouldering about 3 months ago. I'm bound to feel a bit beaten up I guess. When I used to weight lift I found my grip strength lagged behind everything else. I guess I need to do some forearm exercises and maybe warm them up a bit better before climbing. Managed my first couple of V3s yesterday so I can live with the soreness!

[@temirtaragay8932]

Very meaningful. Thanks! Many doctors say to take Iboprofin which is a crime.

[@applemortessen2008]

I'm an On-Off runner and often get DOMS, I will massage with Tiger balm and soak myself in a bath with Epsom salt

[@Immortal.Dragon]

what about Weight lifting I get DOMS after weight trainning session, I'm always working out 3 times a weak and rest the others, I have a Muscular Build and healthy lifestyle. I would even like the feeling as it let's me know I've put the muscles into enough stress to form micro tears to then heal bigger and stronger

[@SportsInjuryPhysio]

Yes - weight lifting definitely creates DOMS - and as long as you are recovered by the time you do your next session, then you are judging your load well.

[@nargisbbyounis]

What if it comes on a few hours later? Like 3 or 4… dons or injury?

[@SportsInjuryPhysio]

I can't really tell from your comment because it depends on what it is that hurts and what else has happened in those days. If you're unsure, a physio will be able to assess it and give tailored advice.

[@johnyl.9795]

Im here cos i cant put my arms straight, im like a fucking t-rex for the last 2 days🦖

[@SportsInjuryPhysio]

🙈😂

[@catcan221]

Sorry you are in pain ( me too that is why I am here) but you made me laugh out loud! Thanks...laughter is good medicine. 😂 I thought I was fit as I work out 4-6 days a week on land, but I started a new sport (swimming) and my whole body hurts. 😮🤔

[@friedyt]

in summary: literally just wait theres nothing else that will help u

[@TheRealFredbearPlush]

I’m dying in bed help me

[@truthbetold782]

@1:23 "Why does it happen? Nobody really knows" **Clicks OFF the video**

[@aqohn8526]

i cant even move my left arm

[@friedyt]

same man

[@friedyt]

i believe both you and I are weaker on our right side, so when we excercise our left side is doing most of the work, which is why your right arm probably isnt as sore

[@American_2]

Yo, I can't lift my arm up. Thanks.

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@American_2]

@@SportsInjuryPhysio No, nothing serious, It's just DOMS and over training. Just appreciating the helpful video to get a better understanding of what I should and should not do. Thanks.

[@verigute6171]

This is stupid. It's called eating too much sugar or not getting enough calcium. With out water.

[@chazstout223]

Shut up lol you know nothing

[@jaredanderson7494]

Curious why too much sugar would cause delayed soreness?

[@150FreeShrugs]

I’ve played countless hours of basketball over the past 50 years and am generally fit and athletic and have never had sore calves in my life until this week. I did body weight calf raises with very slow eccentric movements and MY GAWD these doms are brutal. I’m thinking, that’s funny, I don’t remember a mule kicking me in the calves but apparently it did.

[@SportsInjuryPhysio]

😂

[@provideisrael1572]

Exactly I did calf raises. I can’t walk. I just sit and lie down. And I have to lie down in a very specific way not to cause pain on my calves. I was so scared at first. I think what made it worse was that I went running after the calf raises the next day.

[@goldengummyshark]

Omg you just read me. I was did 60 squats and 80 high knees. My upper thighs are still sore to this day. (I did it 2 days ago, also I don’t workout so I’m not very fit.)

[@adamcasey6509]

Thank you this is exactly the sort of straight forward advice I was looking for. Two years of not playing hockey ... turned up for training ... next minute!

[@education9135]

I have DOMS from training full splits , I was able to go more down during full split stretches now I can't even get to we're I was because I feel like I'm going to crack my legs, it automatically comes to my nervous system that this will kill me, iv been doing this non stop resting 1 day a week and sometimes not resting there was bit of improvement but now no improvement actually I can't even reach we're I used to. I'm using tiger balm to decrease pain but I'm afraid ro rest to much which might make me stiff again. What can u advice

[@shantealletain2217]

Thank you for this vid! I don't exercise very much too little actually and I "jumped" into a boxing class and now I can't move without pain.. this explains a lot and now I kind of wish I didn't take a Motrin for the pain :$

[@arianniakan1307]

first of all, Great video. I have a question, how about warm baths or warm pads? doesn't that help with the blood flow to the muscle making the injury heal faster. also I've heard doing very light exercise on the aching muscle could have the same effect.

[@DaFatPig2093]

first introduced to this concept when I actually had it. went to gym with a friend for the first time, thought it was easy so just do so much until failure. 2 days later woke up with a disabled arm, now i cant even presh the flush button whenever i shat... fun experience tho haha

[@jnanashakti6036]

I have a myopathy but I am also a dancer. DOMS is a regular part of my life. I also never know when it's going to happen. A class or rehearsal doesn't have to be particularly difficult; I can just do one movement I'm not used to and be in major pain for days. Going through it right now, actually. Is there any research on calcium build up and the damage that causes? My myopathy is ryr1 related, and my calcium channel is leaky, so my muscle just floods with calcium so much so my muscles visibly twitch and shake for hours after dance.

[@MrDevinferreira]

Great video. Maryke, where are you originally from? Are you from South Africa?

[@johnmedeiros8553]

In the grips of doms after breaking my training hiatus lmao ran hard a couple days ago, felt great until just before dinner the next day. My calves tightened up like ratchet strap 😂

[@SportsInjuryPhysio]

🙈

[@johnmedeiros8553]

@SportsInjuryPhysio about an hour ago I took some heavy bands I got for joint flossing, and wrapped my calves tightly for 1-2 minutes. The relief was instant after taking the bands off but it's come back since then lol I think it was a good experiment

[@troy3456789]

This is the best explanation I have heard yet, by far. The part about anti-inflammatory meds makes sense as well. It is inline with the use of medication for fever reduction. Doctors seem more and more to assert that fevers are necessary.

[@FreymanCPA]

Excellent advice!!

[@provideisrael1572]

I did calf raises up a staircase 10 each and it started exactly 24 hours!! I can’t walk at all. I can’t walk at all. It’s excruciating. I hope i get better

[@SportsInjuryPhysio]

Good luck with your recovery!

[@SIRKSxFUNK]

lol just did them and didn’t feel it until 48hrs currently in bed no basketball for me tomorrow

[@catcan221]

I think I just had an aha moment. I do not take any painkillers at all. But I do take a GlyNAC supplement. I have heard once before that increasing the precursors for glutathione (our master anti oxidant) can actually blunt the effects of the muscle recovery process. So maybe that is doing the same thing as the pain meds. That would be disappointing if true because it helps me to have the glutathione optimal. 🙁

[@JoyDas-gq7yn]

I did some bicep workouts and he’ll no the pain is immeasurable.

[@joesphbegley3088]

Your body is telling you something. Listen to it !

[@lukamakharashvili832]

i had my first day at gym week ago (i am skinny) (worked with weights, chest bicep, tricep) i haven't worked out after that. after 3 days i got little swelling on my right hand triceps (top part only) and it grown to my elbow area now top part of my forearm is big swollen, i have no pain or anything just swelling. it's been 7 days now. is it gonna go away or i should see doctor? (sorry for my grammar)

[@SportsInjuryPhysio]

You need to see your doctor - that is not a normal reaction after exercise.

[@CoyoteCatalyst]

I watched this video bc I can't bend my elbows and my biceps burn. I did ice compressions and didn't move the arms for a day. When she got to the part about not taking ibuprofen and undoing muscle conditioning bc you undo natural inflammation I looked at the screen like :| bc I took an ibuprofen in the morning

[@SportsInjuryPhysio]

Thanks for sharing!

[@klipk7296]

I only get doms for one or two days usually. If I have it for 3, I probably overtrained. If I have it for 4, it means I completely destroyed myself with training. I always get surprised when I hear people saying it can last a week

[@SportsInjuryPhysio]

Yes, but that usually means that they have also totally destroyed themselves. I agree with you - if the DOMS lasts for more than 2 days then that session was too hard and you are looking to get an injury if you continue training at that level.

[@bumblevee123]

Now and again I'll really push myself on a long run, usually in a race or something, and my soreness usually takes at least a day to a day and a half before it really gets bad. I'll do a long run and then do more stuff later that day as I feel great right after! So weird. Thanks for this information!

[@SportsInjuryPhysio]

Thanks for sharing!

[@minyoi6843]

My trainer told me i should push myself hard. No pain no gain. If it's push-up, i should continue more reps until i cant even do one. Now my muscles are extremely sore and tye pain is worse at night. Day 2 and the pain has just increased. I was getting worried.

[@Kelly_Ben]

Your trainer could get you injured. You can get great results without pushing yourself to agony and muscle failure in every workout... besides the fact that it's just plain miserable!

[@Smith28Adventure]

Also, thanks for the video, very informative!

[@iantincangleed4702]

Great film, thanks

[@chawaphiri1196]

In short grin and bear it. It will go away

[@SportsInjuryPhysio]

Yip

[@cloudian975]

helpful, thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@gillianarmour1444]

Really interesting, just wondered if DOMS is inevitable or are some more prone to it than others despite fitness levels? I've had leg soreness (sometimes intense including swelling) following any hillwalking since I started, despite regular activity elsewhere

[@SportsInjuryPhysio]

Genetics do play a role - some of us can't recover as well and are more prone to muscle damage. But it is also about how used you are to eccentric activities - so if you're very active but the activities do not include lots of downhill or jumping stuff, then hill walking is actually an increased load.

[@thelight1385]

I remember reading people with hypermobility/hypermobile joints are more prone to it.

[@thelight1385]

oh and vitamin levels like vitamin d, magnesium, those with low levels/defiency can be more prone.

[@billb5732]

OK: No ice, massage, stretch, or NSAIDs. So what *does* reduce DOMS?

[@SportsInjuryPhysio]

Not sure why you added massage to the list - Massage is the only thing that has so far been shown to reduced the pain from DOMS. DOMS is basically a sign that you worked your body +++ hard and it requires time to repair - and repairs take as long as it takes - so instead of looking for a cure, you should perhaps be looking at managing training load better to not get it so bad.

[@billb5732]

@@SportsInjuryPhysio Just responding to the vid. You did watch it, right? It's not just training load. Multiple days off and

[@origin7436]

​@@billb5732she Made the video and You are asking if she watched it? 🤦🏻‍♀️

[@Kelly_Ben]

​@@billb5732Pro tip from a non pro... if your DOMS lasts 3 full months, it's NOT DOMS. It's an injury.

[@billb5732]

@@Kelly_Ben Heh. Good try. It's just muscle soreness/stiffness, not an injury. It went 80% away after three months. Dynamic stretching warmups seem to help. I'm assuming that it's mild over-training. Taking a day or two off doesn't really stop it, so I brush it off and keep going.

[@MN-fc5so]

My pain came on in my shoulders and my back 3 or 4 days after I painted my landlord's house I was working for about 8 to 11 hours a day and after that happened I had a slight haematuria as well in the bathroom my urine turns a little reddish. My doctor said that's completely normal but it could be dangerous also if you let it continue. So I learned from that experience. Thank you so much for this video

[@American_2]

Mate, you almost died. red piss is not normal.

[@Smith28Adventure]

Great video, just one question - is there any research or study data that can back up what you said on mechanical pressure switching off pain receptors? I'd love to have a look.

[@simmisharma5169]

suffered from it for years. this is what finally helped Consume Alkalizing diet and massage . tested my saliva with ph strips . even at the ph around 6.5 - 7 woke up next day with no pain/ stiffness.