Beyond the burn

We’ve all felt it. A day or two after a hard workout, your muscles ache in ways you didn’t expect. That stiffness and tenderness? It’s called delayed onset muscle soreness (DOMS). Athletes talk about it all the time, but it’s also one of the most misunderstood and misinterpreted parts of training.

For years, people thought DOMS came from tiny micro-tears in the muscles. But recent research shows it’s more about your body’s repair response. When you push your muscles in new ways—whether it’s lowering a heavy dumbbell, running downhill, or carving ski turns—immune cells rush in to repair the tissue. Fluids collect around the area, and substances like prostaglandins and bradykinin are released, creating the sensitivity you feel as soreness. The peak usually arrives 24 to 48 hours later.

A few truths are worth knowing:

• Soreness doesn’t mean success. DOMS isn’t proof of a “better” workout. It simply means your muscles met a new challenge.

• Recovery counts. Gentle movement—walking, cycling, yoga, or swimming—helps circulation and eases stiffness. Foam rolling or massage can also reduce discomfort. Stretching alone won’t prevent DOMS.

• Prevention is possible. By gradually adding eccentric and isometric exercises—wall-sits, lunges, squats, jumps—you allow your muscles to adapt, grow stronger, and become more resilient.

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Take skiing as an example. Those first days on the hill are notorious for sore quads. But the same principle applies to anyone trying something new, from the gym to the running trail.

Bottom line? DOMS isn’t damage; it’s adaptation. Understand it, respect it, and you’ll recover stronger. Learn to recognize it for what it is—a sign of progress—and you’ll be ready for whatever challenge comes next.