Muscle fever or Delayed onset muscle soreness (“DOMS”, to use the clinical term) is a response of the muscle to an unaccustomed exercise. Sometimes it is mistaken as a muscle strain.
DOMS occurs because of the temporary inflammation or damage to muscle fibres when they are loaded. The soreness begins a day after your exercise and usually peaks at 48 hours.
HOW and WHY does it happen?
- Concentric (muscle is in shortened position) and eccentric (muscle is in lengthened position) exercises disrupt the structure of the muscle fibre. The effect is seen more in eccentric exercises.
- Some studies have shown an increase in the muscle enzyme that causes muscle ache.
- Unaccustomed exercise can cause a build-up of metabolites (a by-product of various chemical processes within the body). This build-up will force an increased pressure on our muscle tissue, with the accumulation of fluid sensitizing the nerves.
Do I have muscle fever or muscle strain?
Muscle strain causes immediate focal pain while contracting concentrically. Whereas DOMS will build over 24 hours before disappearing after 2 to 4 days.
What can I do about DOMS?
- Active recovery: Light exercises should be performed to improve the blood flow.
- Stretching: Gentle stretches are effective. Avoid ballistic i.e fast movements while stretching.
- Foam roll: Gentle massaging effect of foam rolling may help to alleviate symptoms.
- Massage: Avoid deep tissue massage. Gentle light massage may help with the draining of metabolites in the lymphatic system.
- Wearing compression garments post-exercise can be an effective way to reduce DOMS and accelerate recovery.
- Hydration: drink sufficient fluids before, during and after exercise to reduce the likelihood of muscle fever
- The prevention of muscle fever is the very reason we are taught to perform warm-up and cool-down exercises before and after every fitness session.
DOMS is actually a positive sign that your muscle is recovering into a stronger state.
Please follow the tips to improve your symptoms and let us know how it helped.
Happy exercising!
I love the way you have explained the topic. It’s a very common topic for people who have started exercising but not many know about the details.
Hello Monalisa,
Thank you so much for your kind words.
Yes, you are right, D.O.M.S is something everyone must know to manage this soreness and continue with their fitness routine.
Happy exercising!