What is a common cause of delayed onset muscle soreness (DOMS)?

Delayed onset muscle soreness (DOMS) is most commonly associated with eccentric muscle contractions. During eccentric contractions, muscles lengthen under tension, which can cause microscopic tears in the muscle fibers. This damage is part of the muscle's natural response to the stress of exercise, particularly after unfamiliar or intense physical activity. The resulting inflammation and repair process trigger the sensations of soreness that are characteristic of DOMS.

Eccentric contractions involve movements where the muscle elongates while contracting, such as lowering a weight or running downhill. These actions place a higher load on the muscle compared to isometric or concentric contractions, during which the muscle either maintains the same length or shortens under tension, respectively. Static stretching does not typically lead to DOMS since it involves holding a position without muscle contractions that would cause fiber damage.

Understanding the role of eccentric contractions in contributing to muscle soreness can help individuals design training programs that account for recovery and adaptation to avoid excessive soreness.