If your child has ever said, “My legs hurt after gymnastics!” a day or two after training — don’t worry, it’s very normal. What they’re likely experiencing is something called DOMS, which stands for Delayed Onset Muscle Soreness.
Let’s break down what that means and why it happens in gymnastics.
💪 What is DOMS?
DOMS is the muscle soreness that kicks in 12 to 72 hours after physical activity, especially after doing something new, more intense, or more challenging than usual.
In gymnastics, this could happen after:
- Learning a new skill, like a back flick
- A conditioning session with squat jumps or press ups
- Practising landings, vaults, or anything involving explosive power
- Coming back after time off (e.g. holidays)
This soreness is the result of tiny muscle tears — which sounds scary, but it’s actually a healthy part of how the body gets stronger.
🧠 What Causes DOMS in Gymnasts?
Gymnastics is a full-body sport that constantly challenges the muscles, especially during movements where muscles lengthen under tension (called eccentric loading). Examples include:
- Lowering out of a chin-up on bars
- Controlling a handstand into bridge
- Sticking a landing from height
- Holding shapes like V-sits or doing leg lifts
These movements create microscopic damage in the muscle tissue. As the body repairs the muscle, it comes back stronger — which is what leads to growth and progress.
⏱️ When Does It Happen?
- Starts: 12–24 hours after training
- Peaks: Around 48 hours later
- Lasts: 2–3 days (sometimes longer, depending on intensity)
So if your child wakes up the next day with sore legs or arms after class, it’s most likely DOMS — not an injury.
✅ What It Looks Like in Gymnasts
Your gymnast might say things like:
- “My legs feel heavy.”
- “It hurts when I sit down.”
- “I feel sore when I stretch.”
They’ll probably feel it most in:
- Their core (from shapes and conditioning)
- Their legs (from vault, jumps, or floor skills)
- Their arms and shoulders (from bars or press-ups)
💡 How to Help Your Child When They’re Sore
DOMS isn’t dangerous, but there are ways to ease the discomfort:
- Active recovery: Light walking, stretching, or gentle movement
- Hydration and healthy food: Fuel helps the muscles recover faster
- Warm baths or light massage: Can reduce stiffness
- Rest: Let them recover naturally — it’s all part of the process!
🚫 Is DOMS the Same as an Injury?
No — DOMS is different from pain caused by injury. DOMS is generalised muscle soreness, while injury pain is usually:
- Sharp or sudden
- In one specific area (e.g. a joint or bone)
- Accompanied by swelling or bruising
- Persistent even after rest
If you’re ever unsure, check with your coach or a medical professional.
🔄 Will This Happen Every Week?
Not always! As your child gets stronger and more experienced, DOMS becomes less frequent. But it might return:
- After a break from training
- When they move up a level
- When trying more advanced or explosive skills
🌟 Final Thoughts
At Anima Gymnastics Club, we carefully structure sessions so that gymnasts are always progressing — but also recovering safely. A bit of soreness is normal, expected, and even a sign that they’re getting stronger.
So next time your gymnast walks a little funny two days after class, give them a high five — they’ve earned it!
