DOMS vs Hamstring Strains: What Every Soccer Coach Needs to Know
The Problem
Your player complains of posterior thigh pain after training.
Is it:
normal soreness that clears in a few days, or
an injury requiring weeks of rehabilitation?
Getting this wrong costs matches and increases re-injury risk (by up to 3.6x⁴)
Understanding the Basics
DOMS (Delayed Onset Muscle Soreness) Think of DOMS as your muscles adapting to work they're not used to. It's the soreness that leads to muscle growth - temporary cellular damage that your body repairs stronger¹. Uncomfortable but not dangerous.
Hamstring Strains These are actual tissue damage - fibers tear under excessive force. They now represent 24% of all professional soccer injuries and are increasing 4% annually². Unlike DOMS, they require structured rehabilitation.
The Key Differences
| Factor | DOMS | Hamstring Strain |
|---|---|---|
| When it starts | 24-72 hours after training | During the activity |
| Pain type | Dull ache, whole muscle | Sharp, specific spot |
| Can you pinpoint it? | No - feels everywhere | Yes - exact location |
| What caused it | New/intense training | Specific movement (sprint, kick) |
| Training continuation | Yes, with modifications | No - needs assessment |
What the Research Shows
Hamstring Strain Patterns in Male Soccer Video analysis of 78 hamstring injuries in Spanish professional male soccer revealed 54% occur during sprinting, with curved runs showing higher injury rates than straight sprints³. Fullbacks/wingbacks (28%), central defenders (27%), and wingers (23%) face highest risk.
Severity Grades (Strains Only)
Grade 1: Minimal fiber damage, typically 7-14 days out
Grade 2: Partial tear, typically 3-6 weeks out
Grade 3: Complete rupture, typically 6+ months out
Practical Implications
If It's DOMS:
Modify training intensity but continue activity
Expect improvement within 3-5 days
Future prevention through gradual load increases
If It's a Strain:
Stop activity immediately
Require proper assessment
Players with strain history have 3.6x higher re-injury risk⁴
The Cost of Getting It Wrong:
Treating DOMS as injury = unnecessary lost training time
Treating strain as DOMS = potential season-ending re-injury
Sharp pain during activity that you can point to specifically = likely strain. Gradual onset muscle ache hours later = likely DOMS.
When in doubt, err on the side of caution and seek proper assessment.
References
Schroeter S, Bloch W, Hirschmüller A, et al. Update: Delayed Onset Muscle Soreness (DOMS) – Muscle biomechanics, pathophysiology and therapeutic approaches. Deutsche Zeitschrift für Sportmedizin. 2024;75(5):189-194.
Ekstrand J, Bengtsson H, Waldén M, et al. Hamstring injury rates have increased during recent seasons and now constitute 24% of all injuries in men's professional football: The UEFA Elite Club Injury Study from 2001/02 to 2021/22. British Journal of Sports Medicine. 2023;57(5):292-298.
López-Valenciano A, Raya-González J, Garcia-Gómez JA, et al. Hamstring strain injury patterns in Spanish professional male football (soccer): A systematic video analysis of 78 match injuries. Scandinavian Journal of Medicine & Science in Sports. 2025;35(1):e14504.
Green B, Bourne MN, van Dyk N, Pizzari T. Hamstring strain injury in athletes: Clinical practice guidelines. Journal of Orthopaedic & Sports Physical Therapy. 2022;52(3):CPG1-CPG44.
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