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Updated January 18, 2015.

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Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).

This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise. Delayed soreness is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising. The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.

Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups.

In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

So does anything work to reduce delayed-onset muscle soreness? Nothing is proven 100 percent effective and although some people have found the following advice helpful, it's best to try a few things to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Original post:
delayed onset muscle soreness (DOMS) - Sports Medicine

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