If you’ve ever exercised after a break or pushed yourself harder than usual, you’ve probably woken up to sore muscles. That’s what we call Delayed Onset Muscle Soreness (DOMS). It’s that familiar stiffness and discomfort that hits 24 to 48 hours after exercise, leaving you wondering, “Why do my muscles hurt so much?”
While DOMS can be uncomfortable, it’s a natural part of your body’s healing process. Understanding why it happens and how to manage it can help you recover faster and keep working toward your fitness goals. In this article, we’ll explain what DOMS is, why it occurs, and most importantly, how to ease the discomfort and speed up recovery.
What is Delayed Onset Muscle Soreness (DOMS)?
Understanding DOMS
DOMS is the soreness or stiffness you feel in your muscles after a workout. Unlike the immediate fatigue you might feel during exercise, DOMS appears hours after the workout, typically peaking around 24 to 48 hours later. It’s most noticeable when you’ve done new exercises or increased the intensity of your workout.
The Science Behind DOMS
The pain you feel after a tough workout happens because your muscles experience tiny tears or microtrauma. These tears occur when your muscles are pushed beyond their usual limits, which is a good thing in the long run. Your body repairs these tears, making your muscles stronger. However, the healing process involves inflammation, which leads to the soreness you feel. In simple terms, it’s your muscles getting stronger, but they need time to recover.
Why Does DOMS Occur?
New or Intense Exercises
DOMS is common when you try new exercises or increase the intensity of your routine. For example, if you’ve just started lifting weights or added squats to your workout, your muscles may not be accustomed to these movements, causing soreness. The more intense the workout or the new the activity, the more likely you are to experience DOMS.
Eccentric Movements
Certain exercises involve eccentric movements, where your muscles lengthen while under tension. A good example is lowering a weight slowly during bicep curls or running downhill. These types of movements tend to cause more muscle damage and increase the likelihood of DOMS.
Factors That Increase DOMS Risk
Some factors can make you more prone to DOMS:
- Not warming up properly: Skipping warm-ups leaves your muscles unprepared.
- Dehydration: Not drinking enough water before, during, and after exercise can worsen muscle soreness.
- Increased workout intensity: Going all out too quickly can overload your muscles.
How to Prevent DOMS
Warm-Up and Cool-Down
One of the most effective ways to prevent DOMS is by properly preparing and cooling down your muscles. Start with a warm-up that gets your blood flowing to your muscles. This could be light jogging, jumping jacks, or dynamic stretches like leg swings. Cooling down is equally important. After exercising, spend a few minutes stretching to help your muscles relax and recover. This reduces the chances of muscle tightness and pain later.
Increase Intensity Gradually
If you’re starting a new exercise or increasing your workout intensity, don’t rush it. Give your body time to adjust by slowly increasing the intensity of your workouts. This allows your muscles to adapt without causing excessive damage.
Stay Hydrated
Drinking plenty of water before, during, and after your workout helps your muscles recover faster. Proper hydration supports muscle function, reduces cramping, and minimizes soreness.
Pro Tip: Use foam rolling as part of your warm-up and cool-down routine. It helps release muscle tension and increase circulation, which can reduce soreness after intense workouts.
What to Do When DOMS Strikes?
Active Recovery
When DOMS sets in, it’s tempting to stay in bed and rest, but doing light exercises can actually help. Low-impact activities like walking, swimming, or gentle cycling can increase blood flow to sore muscles, speeding up recovery. The key is to keep moving, but avoid anything too strenuous that could cause more damage.
Stretching and Foam Rolling
Stretching gently can help ease the tension in your muscles. Focus on the areas that feel the most sore. Foam rolling is also an excellent technique to reduce tightness and speed up muscle recovery. By rolling out tight spots, you encourage blood flow to the muscles and help break up knots.
Ice or Heat Therapy
In the first 24 to 48 hours after a tough workout, applying ice can help reduce inflammation. After that, you can use heat to relax your muscles. A warm bath or a heating pad can help soothe tight muscles and improve blood circulation.
Massage
A gentle massage can also aid in muscle recovery. Whether you use a professional massage therapist or a simple massage gun, it helps reduce muscle tightness and promotes faster recovery.
Additional Info: A study by the American College of Sports Medicine shows that low-intensity exercise can reduce DOMS by promoting blood circulation to the muscles. This helps speed up the elimination of waste products produced during exercise.
How Physiotherapy Can Help with DOMS
Physiotherapy Techniques
Physiotherapists are experts at helping you recover from muscle soreness. They use techniques like dry needling, ultrasound therapy, and targeted exercises to reduce muscle tension and inflammation. Physiotherapists also provide specific stretches and strengthening exercises to speed up the healing process.
When to Consult a Physiotherapist
If your soreness persists for more than a few days or if it’s unusually painful, it’s a good idea to consult a physiotherapist. They can assess your condition and create a customized recovery plan to help you recover faster and prevent future injuries.
Did You Know? : Physiotherapists can help prevent recurring DOMS by designing exercise programs that match your fitness level and gradually increase in intensity.
How Long Does DOMS Last and When to Worry?
Typical Recovery Time
For most people, DOMS peaks between 24 and 48 hours after exercise and typically goes away after 3 to 5 days. If your soreness persists beyond that, it might indicate something more serious, like a muscle injury.
When to Seek Medical Attention
While DOMS is common, severe or persistent pain could be a sign of injury. If the pain doesn’t improve after several days, or if you experience unusual symptoms like swelling, bruising, or sharp pain, it’s important to see a healthcare provider. They can help determine if it’s more than just regular soreness.
Pro Tip: If your soreness doesn’t improve or gets worse after a few days, it’s best to consult a healthcare professional to rule out injury and ensure proper treatment.
The Role of Nutrition in Muscle Recovery
Eat Protein to Support Recovery
Protein is essential for muscle repair. After your workout, your muscles need protein to rebuild and recover. Aim for lean sources of protein, like chicken, fish, eggs, or plant-based options like lentils and tofu.
Other Nutrients for Recovery
In addition to protein, carbohydrates and healthy fats also play an important role in muscle recovery. Carbs help replenish the energy you burned during exercise, while healthy fats, like those found in avocados and nuts, can reduce inflammation and support muscle health.
Common Myths About DOMS
Myth #1: The More Sore, The Better
Some people believe that the more sore you are, the better your workout was. However, soreness doesn’t necessarily mean a great workout. It’s just a sign that your muscles are adapting. You can still have an effective workout without feeling sore.
Myth #2: You Should Push Through the Pain
While it’s normal to feel a little discomfort, you should never push through pain that feels sharp or unbearable. Doing so can cause injury. Listen to your body and rest when necessary.
Additional Info: Research has shown that the level of soreness doesn’t always correlate with the amount of muscle growth. It’s more important to focus on consistency and proper form during your workouts.
Conclusion
Delayed Onset Muscle Soreness (DOMS) is a common experience for anyone who challenges their muscles with a tough workout. While it can be uncomfortable, it’s a sign that your muscles are adapting and getting stronger. By understanding DOMS and following simple prevention and recovery strategies—like warming up, staying hydrated, and using active recovery—you can manage soreness effectively and get back to your workouts sooner.
Don't let DOMS slow you down. Implement these recovery strategies today to reduce soreness and keep making progress toward your fitness goals. If you’re experiencing persistent or severe pain, don’t hesitate to consult a physiotherapist for professional guidance. Keep working toward your best self, and remember, recovery is just as important as the workout!
Frequently Asked Questions (FAQs)
What causes delayed onset muscle soreness (DOMS)?
DOMS is caused by microscopic tears in muscle fibers from intense or new physical activities, especially exercises involving eccentric movements.
How long does DOMS last?
DOMS typically lasts between 24 to 72 hours, peaking around 48 hours post-exercise, but can occasionally last up to five days.
Can I exercise with DOMS?
Yes, you can do light exercises or active recovery, like walking or stretching, which may help reduce soreness. Avoid intense workouts until the soreness subsides.
Does DOMS mean I had a good workout?
Not necessarily. While DOMS shows that your muscles were challenged, a workout can be effective even if you don’t feel sore afterward.
How can I reduce muscle soreness after a workout?
To reduce muscle soreness, stay hydrated, perform a proper warm-up and cool-down, stretch, and consider foam rolling or a light massage.
Are there foods that help with DOMS recovery?
Yes, foods rich in protein, antioxidants, and anti-inflammatory properties—such as lean meats, berries, nuts, and leafy greens—can aid muscle recovery.
Is it normal to feel DOMS after every workout?
Not always. Regularly feeling DOMS might indicate overtraining or inadequate recovery time. As your body adapts, you should experience less soreness over time.
Does stretching help prevent DOMS?
Stretching can aid in muscle flexibility and relaxation, which may help, but it doesn’t completely prevent DOMS. Warm-ups and gradual increases in workout intensity are more effective.
When should I see a doctor for muscle soreness?
If muscle soreness lasts beyond a week, is unusually painful, or is accompanied by swelling, bruising, or sharp pain, seek medical advice.
Are hot baths or ice baths better for muscle soreness?
Ice baths can help reduce inflammation if used shortly after exercise, while hot baths are generally better for relaxing sore muscles after the initial 24 to 48 hours.