DOMS from Overhead Smash Training: Causes, Impact & Recovery Tips

Delayed Onset Muscle Soreness in Overhead Smash Repetition Sets: Mechanisms, Impact, and Recovery Strategies
In racket sports such as pickleball, tennis, and badminton, the overhead smash is one of the most physically demanding techniques. It combines explosive power with coordinated upper-body movement, often practiced repeatedly to build accuracy and consistency. While such drills are essential for skill development, they frequently result in a condition known as Delayed Onset Muscle Soreness (DOMS).

What is Delayed Onset Muscle Soreness (DOMS)?
Delayed Onset Muscle Soreness is the discomfort or stiffness felt in muscles several hours to days after unaccustomed or intense physical activity. Typically peaking between 24 and 72 hours after exercise, DOMS is a hallmark of microtrauma in muscle fibers, particularly following eccentric contractions—when the muscle lengthens under tension.

The symptoms may include:

Muscle tenderness and stiffness

Temporary reduction in strength

Decreased range of motion

Localized swelling and sensitivity to touch

While DOMS is not considered an injury, its presence can significantly affect athletic performance, particularly in disciplines where precision and quick movement are essential.

The Overhead Smash and Its Demands
The overhead smash is not simply a powerful arm swing. It is a complex movement involving the entire kinetic chain—from the feet through the torso to the shoulder and wrist. Among its defining features:

Eccentric loading: During the deceleration phase of the smash, muscles in the shoulder and upper back undergo eccentric contraction to slow down the arm’s motion.

Explosive force: The concentric phase, where the muscles contract to drive the arm forward, places high demand on the deltoids, latissimus dorsi, trapezius, triceps, and rotator cuff.

Repetitive stress: Repeating this high-intensity motion in drills amplifies muscular fatigue and increases the potential for microtears in muscle fibers.

These factors combined make overhead smash repetition sets a prime catalyst for the development of DOMS, especially among less-conditioned athletes or those introducing new intensity levels in training.

Mechanisms Behind DOMS in Overhead Training
DOMS primarily originates from the eccentric muscle action involved in the deceleration of the arm and stabilization of the shoulder. Unlike concentric movement, where the muscle shortens during contraction, eccentric loading leads to more structural strain at the sarcomere level—the basic contractile unit of muscle fibers.

The steps involved in the development of DOMS are:

Microtrauma: Eccentric movement causes minor tearing in the muscle fibers.

Inflammation: The body responds by initiating localized inflammation and releasing chemical irritants.

Pain receptor sensitization: This leads to increased sensitivity in the affected area, peaking 24–72 hours later.

Temporary strength loss: As the muscles repair, they may exhibit reduced force output and endurance.

During overhead smash repetitions, particularly in high-volume sets, these processes are accelerated by the compounded strain on the same muscle groups, increasing DOMS likelihood.

Case Scenario: Repetitive Smash Training
Imagine a training session involving 100 overhead smashes segmented into five sets of 20. A player using poor deceleration mechanics or lacking shoulder conditioning may begin to experience:

Deltoid soreness within 12 hours

Pain at the front of the shoulder or upper back when lifting the arm

Stiffness that worsens the next morning, peaking around 48 hours

If not addressed, this can affect performance in subsequent sessions, alter stroke mechanics, and increase injury risk due to compensatory movements.

Impact on Athletic Performance
DOMS is more than just discomfort—it influences multiple aspects of player performance:

Decreased accuracy: Stiffness and pain can alter joint angles, leading to inconsistent shot execution.

Altered timing: Players may hesitate or rush movements due to discomfort, especially on fast reflex-based returns.

Compensatory motion: Athletes may unconsciously recruit other muscle groups, risking overuse injuries elsewhere in the body.

Mental fatigue: Persistent soreness can lower motivation and reduce training intensity.

In sports where millisecond timing and shot precision are vital, even mild DOMS can create performance gaps that opponents quickly exploit.

Prevention and Mitigation Strategies
While DOMS is a natural response to physical stress, its severity and duration can be minimized with proper preventative strategies.

1. Gradual Loading
The body responds best to progressive overload. Athletes should increase the intensity or volume of overhead training incrementally. Abrupt spikes in repetitions or training duration should be avoided, particularly after long breaks or during early-season sessions.

2. Warm-Up Protocols
Dynamic warm-ups targeting the shoulder complex—arm circles, resistance band work, and trunk rotations—prime the neuromuscular system for high-intensity movements. Warm muscles absorb strain more efficiently, reducing the risk of microtrauma.

3. Active Cool-Down
Following smash drills, a cool-down involving light jogging and static stretching helps clear metabolic waste and prevent excessive stiffness. Gentle mobility exercises can also aid muscle relaxation.

4. Cross-Training
Incorporating non-overhead conditioning exercises, such as rowing, swimming, or resistance bands, helps strengthen supporting muscles while avoiding repetitive overload on the same joints and tendons.

5. Recovery Interventions
Evidence-based methods for managing DOMS include:

Foam rolling: Enhances blood flow and reduces muscle tightness.

Massage therapy: Alleviates soreness and promotes circulation.

Cold immersion: Temporarily reduces inflammation and discomfort.

Anti-inflammatory nutrition: Omega-3-rich foods, hydration, and protein support tissue repair.

6. Sleep and Rest
Quality sleep accelerates recovery. Muscle regeneration and protein synthesis peak during deep sleep phases, making 7–9 hours nightly essential for athletes undergoing intense training.

When to Be Concerned
While DOMS is benign, it is important to distinguish it from injury:

Feature DOMS Muscle/Tendon Injury
Onset 12–24 hours post-exercise During or immediately after
Location Muscle belly Joint or tendon
Pain pattern Symmetrical, generalized Localized, sharp, asymmetrical
Duration Resolves in 3–5 days Persists beyond 7 days
Response to movement Improves with light activity Worsens with continued movement

If symptoms do not resolve with rest, or if pain is sharp and restricts motion, players should seek medical evaluation to rule out strains or tendon damage.

Long-Term Adaptation: The Repeated Bout Effect
A significant benefit of experiencing DOMS during new training is the "repeated bout effect." Once the muscles adapt to a given stressor—like a specific volume of overhead smashes—they become more resistant to future damage. With time and consistency, players not only reduce their DOMS susceptibility but also develop stronger, more resilient shoulder complexes.

Conclusion
Delayed Onset Muscle Soreness is a natural response to the demanding nature of overhead smash repetition sets, particularly when intensity or volume exceeds what the muscles are accustomed to. While not harmful in itself, DOMS can influence performance, alter movement patterns, and temporarily reduce training efficiency.

By understanding the physiological underpinnings of DOMS, employing structured progression in training, and integrating sound recovery practices, athletes can manage soreness effectively and continue to develop their overhead techniques without disruption. Ultimately, mastering the overhead smash involves not just repetition, but intelligent, body-aware repetition.