DOMS or Delayed Onset Muscle Soreness is muscle soreness after exercising that many of you are likely familiar with. DOMS is a muscle ache that occurs approximately 6–12 hours after exercising and gradually decreases within 7 days. It is frequently found in people who have just started exercising for the first time or those who are increasing their exercise level, causing them to use new muscle parts that have never been used before. This can occur even in other types of activities, especially movements where muscles must stretch or jerk, which can also cause DOMS.

DOMS symptoms can be observed from muscle pain caused by stiffness and tension, along with finding tender points, decreased muscle strength before recovering, and there may be accompanying swelling. DOMS is a non-dangerous condition and is part of muscle strengthening. Regarding the cause of DOMS, there is no definitive conclusion yet, but there are study theories claiming it likely results from tiny tears or inflammation at a safe level throughout the muscle area where DOMS occurs.

Therefore, if the muscle pain truly comes from DOMS, treatment is not necessary because the symptoms will gradually improve on their own. If the pain is bothersome enough, you may use common household medicines such as paracetamol or muscle relaxants, combined with resting the painful muscle parts for 2-3 days first. However, if the pain occurs immediately after use, it may come from an injury instead, which requires seeing a doctor for correct diagnosis and treatment.

There are various methods to treat DOMS, such as medical treatment, HBOT treatment, or treatment using physical therapy tools like electrical stimulation and cold compresses. Or, if left alone, the symptoms will disappear by themselves within a few days.

Preventing DOMS can be done easily by stretching muscles before and after exercising, warming up the body to be ready before using muscles, gradually increasing and decreasing the exercise level, and exercising to increase muscle strength regularly.