If you’re relatively new to exercise and haven’t previously experienced delayed onset muscle damage (DOMS), you might be wondering if the soreness you’re feeling is normal or actually an injury.
The best way to differentiate DOMS from injuries such as muscle strains is from their characteristic symptoms. Most people suffering from DOMS will complain of a generalised muscular ache that comes on during the first 24-48 hours after exercise. They will also often report diffuse stiffness and have tenderness in the affected muscles.
In contrast, most often when a muscle is strained (or torn) there will be sharp pain and reduced function of the injured muscle immediately. There may be swelling and/or bruising (this may not be visible for several hours) and there will be localised tenderness at the site of the tear. Depending on the severity, muscle strains can take between several days to several weeks to heal.
Tendon injuries are different to a muscle strain, but they can often be confused. Whilst they usually occur from repetitive overload over a long period of time, they can also become painful after a single exercise session where the muscle tendon is overloaded too rapidly. Tendon pain is located near the muscle attachment sites close to joints – most commonly the achilles, the lateral and medial elbow, and the front of the knee. Tendon pain may be worse at the initiation of exercise or first thing in the morning, but improves once warmed up.
As always, if pain is felt suddenly during exercise or if there are any signs of swelling or bruising, or if the pain does not improve after a few days, then you should consult with your health care professional to accurately assess and diagnose it.
To read more about DOMS and strategies to reduce it, check out my recent blog at
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