RIIXO Recovery

What are DOMS and are they good or bad?

What are DOMS and are they good or bad?

DOMS are not a bad thing, in the sense that they are not the sign of injury or a problem. They can, however, be detrimental to your training and performance if not managed correctly.

Some people (myself included) do enjoy some level of muscle soreness after a run and view it as proof it has worked hard.

What DOMS stand for.

DOMS stands for delayed onset muscle soreness. You will not experience muscle soreness during your training or immediately after. Instead, the muscle soreness will develop over a 24 – 72 hour period.

Are DOMS normal?

Delayed onset muscle soreness is completely normal and, in fact, very common. Sore muscles after running or any exercise occurs when you increase the demands on the body. This can be a result of a new training programme, change your exercise routine or an increase in duration or intensity.

Why DOMS happen.

It is believed to be a result of microscopic damage to the muscle fibres. This occurs when they are required to work harder or used in a different way than normal. A common misconception is that muscle soreness is a result of a lactic acid build up in the muscles. This is untrue. Lactic acid causes cramp, not DOMS.

Professional athletes have access to the top equipment, education and team that can help them manage the impact of a heavy session. Whilst we may not have access to the same levels of support, there are a few super easy things that you can implement into your training plan that can help reduce DOMS and prevent it from happening again.


To can understand more about what these are and how you can implement after you finish your run then just follow the link below.

What can I do to prevent delayed onset muscle soreness?


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