Working out can build your muscles, increase your endurance and boost your metabolism, but if you push yourself too hard, your muscles can end up sore. Most muscle aches are the result of delayed onset muscle soreness, which while painful, does not cause damage to your body. The soreness from DOMS should start to dissipate after three days, but may linger for up to seven. If your muscles don't start to feel less painful after three days or if the soreness is severe, consult a doctor. If you experience other symptoms including dizziness, difficultly breathing or the feeling you are going to faint, seek immediate medical attention.
Symptoms
Unlike mild soreness that starts right after a workout, the soreness from DOMS doesn't set in until one or two days after exercise, and usually starts to dissipate after three days, eventually disappearing seven to 10 days later. In addition to pain, you may also experience stiffness, swelling, loss of strength and muscle tenderness. The symptoms of DOMS are not dependent on each other, and can show up at different times or not at all.
Causes
DOMS is an inflammatory response to exercise that is possibly caused by micro-tears in the muscle cells, although the exact cause is not clear. The inflammatory response is triggered primarily by eccentric movements, which are exercises that involve resistance against the lengthening of a muscle. For example, if you were performing a bench press, lowering the weight to your chest would be an example of an eccentric movement. Beginners who are out of shape and more-seasoned exercisers who suddenly increase the intensity of their workout are the most likely candidates experience get DOMS.
Treatment
Treating DOMS has proved difficult because, despite the research done, no one treatment has been found to effectively and consistently reduce the pain or hasten recovery. According to the American Council on Exercise, self-care measures — including applying heat, taking over-the-counter pain medication, massage and gentle stretching — may offer some relief. Clayton South, a certified trainer and contributor to Bodybuilding.com, recommends taking anti-inflammatory protease enzymes and plant-based sitosterols because reducing the inflammation may reduce the pain. While gentle exercise can help relieve the soreness from DOMS temporarily, it may prolong it long-term. Working out with DOMS won't cause damage to your body, but it's recommended to rest until the pain is completely gone before engaging in vigorous activity again.
Prevention
The most effective way to reduce the intensity of DOMS, or possibly eliminate it altogether, is to pace yourself during your workout, avoiding pushing yourself to the point of pain or fatigue. Make any increases in the intensity or duration of your workout gradually over a period of days or weeks. Perform a warmup before working out and stretch your muscles after your warmup and after your workout is finished. Warm up your whole body by engaging in five to 10 minutes of light cardio, such as jogging or calisthenics, and then warm up your chest muscles by moving them the way you do during your workout, but without any resistance. Drink plenty of water before, during and after your workout, and get plenty of rest the night before. Once endurance is built up, DOMS should not occur again unless you make a sudden change in your workout intensity.
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