What contributes to delayed onset muscle soreness?

Delayed onset muscle soreness (DOMS) primarily results from the metabolic byproducts generated during muscle exertion, specifically after activities that involve eccentric contractions or unfamiliar movements. When muscles are subjected to stress beyond their accustomed level, microscopic damage occurs, and as the muscles repair, various metabolic byproducts like lactic acid, hydrogen ions, and other substances accumulate in the muscle tissue. This accumulation is associated with the inflammatory response, which contributes to the sensation of soreness and stiffness that typically sets in 24 to 48 hours after intense exercise.

While insufficient hydration, inadequate protein intake, and cold temperatures can all affect performance and recovery in different ways, they are not direct contributors to the development of DOMS. Insufficient hydration can lead to overall muscle fatigue and potentially cramping but does not specifically relate to the delayed soreness after exercise. Inadequate protein intake might impair muscle repair and recovery over time but is not immediately linked to the soreness experienced after a workout. Similarly, cold temperatures during workouts may affect muscle performance and may alter blood flow, but they do not directly lead to the soreness that follows strenuous activity. Thus, the metabolic byproducts from muscle exertion are the primary factors in the development of DOMS.