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Understanding Delayed Onset Muscle Soreness (DOMS)

Writer's picture: The StudioThe Studio

Ah, the joys of January! After a December filled with festive food, cosy movie nights, and perhaps a little too much lounging, many of us head into the new year with fresh fitness goals and a renewed sense of motivation. If you’re like me, you probably took a well-deserved break over Christmas, maybe swapped your usual workouts for mince pies and watching Bruce Willis running around with no shoes on in Die Hard. And then, you bravely threw yourself into that first workout back. Sound familiar?


Let me set the scene: it’s two days after your glorious return to the gym. You wake up, stretch, and—ouch. Those muscles you barely thought about before suddenly make their presence known with every move. Sitting down feels like a challenge worthy of an Olympic event, and let’s not even talk about getting back up. Lowering onto chairs becomes a slow-motion production, complete with wincing and groaning.


This, my friends, is 'Delayed Onset Muscle Soreness'—or as most of us call it, DOMS. It’s that deep ache you feel 24 to 48 hours after a workout, especially if it was your first one in a while or if you tried something new. And while it might make you question your life choices in the moment, I promise there’s a silver lining to this soreness.


DOMS is a sign that your muscles are working hard to repair and rebuild after exercise. In simple terms, you’re getting stronger! But let’s be real—when your legs are so sore that stairs feel like Everest, it’s hard to see the bright side. While it’s normal to feel this way after a tough session, it’s also important to know the difference between good soreness and overdoing it.


In this post, we’ll break down why DOMS happens, how to manage it, and when it might be more than just the “good kind” of sore. Let’s dive in—slowly and carefully, of course!

 
Woman stretching

What is DOMS?

If you've ever felt stiff and sore a day or two after a tough workout, you’ve likely experienced Delayed Onset Muscle Soreness, commonly known as DOMS. It’s that all-too-familiar achiness that creeps in after physical activity—especially when you’ve pushed your body a little harder than usual or tried something new.


DOMS typically sets in 12 to 24 hours after exercise, peaks around the 48-hour mark, and can linger for several days. You might notice it most when performing everyday movements, like walking up stairs, bending down, or lowering yourself into a chair (ouch!). While the soreness can feel intense, it’s important to remember that DOMS isn’t harmful—it’s actually a normal part of the muscle recovery process.


So, what’s going on inside your body to cause this soreness? DOMS occurs due to tiny tears in your muscle fibers, particularly during eccentric movements—those where your muscles lengthen under tension. Think of activities like lowering a heavy weight, running downhill, or doing slow squats. These microtears sound a little scary, but they’re actually a good thing. As your body repairs the damaged muscle tissue, it rebuilds it stronger and more resilient, helping you adapt to the challenges you’ve put it through.


While DOMS is a natural part of getting fitter, it can sometimes feel overwhelming, especially if it’s your first experience with it or if the soreness is more intense than expected. The key is to embrace it as a sign of progress while learning how to manage it effectively (spoiler alert: we’ll cover tips for that later).

Understanding DOMS is essential for anyone embarking on a fitness journey because it helps demystify those aches and pains and empowers you to approach your workouts with confidence and care. After all, those sore muscles are proof that you’re pushing yourself—and that’s something to be proud of.

 

woman with sore neck

Why Does DOMS Happen? The Science Behind the Soreness

Delayed Onset Muscle Soreness (DOMS) occurs due to microtears in muscle fibers during exercise, particularly when performing new or eccentric movements. These microscopic tears are a byproduct of the physical stress placed on muscles, especially during activities that require lengthening under tension—like the lowering phase of a squat, running downhill, or the stretch involved in a Romanian deadlift.


When these small tears occur, they trigger a series of physiological responses as the body begins to repair and rebuild the damaged muscle fibers. The first step is inflammation. When muscle fibers are disrupted, the immune system responds by releasing inflammatory markers, such as cytokines, to the affected area. These cytokines recruit white blood cells to the site of damage, which begin the cleanup process by removing cellular debris.


This inflammation also signals an increase in blood flow to the area, delivering nutrients and oxygen critical for muscle repair. However, this process doesn’t go unnoticed. The swelling and localised inflammation can press against nerve endings, contributing to the characteristic soreness associated with DOMS.


Additionally, the repair process involves the activation of satellite cells—specialised muscle stem cells that play a vital role in regenerating muscle tissue. These cells multiply and fuse with the damaged muscle fibers, reinforcing and thickening them. Over time, this leads to stronger, more resilient muscles, enabling your body to better handle similar physical challenges in the future.


Interestingly, eccentric movements—those that lengthen the muscle under load—are more likely to induce DOMS compared to concentric movements, where the muscle shortens under load (e.g., the upward motion of a bicep curl). Eccentric movements create greater mechanical tension and generate more microtrauma, which explains why they’re notorious for causing post-workout soreness.


DOMS is also accompanied by a temporary reduction in muscle strength and range of motion, as the affected tissues recover. This is why you might feel a little stiff or weaker in the days following an intense workout. However, this period of recovery is where the magic happens—your muscles adapt to the stress by becoming stronger, a phenomenon known as the "repeated bout effect." This means that over time, as you continue to train, your muscles experience less soreness and adapt more efficiently to similar stimuli.

 
woman with foam roller

Tips to Manage and Alleviate DOMS

Though DOMS can’t always be avoided, there are several strategies to help ease the discomfort and speed up recovery. While the soreness is a natural part of the muscle repair process, employing the right recovery techniques can help you stay active, reduce stiffness, and get back to feeling your best sooner.


1. Active Recovery

Gentle movement might be the last thing you want to do when you're sore, but it can work wonders. Engaging in low-intensity activities, such as walking, swimming, cycling, or yoga, helps improve blood circulation to the muscles. This increased blood flow delivers oxygen and essential nutrients to the damaged tissues while flushing out metabolic waste products like lactate. Active recovery also helps maintain mobility and prevents stiffness, making it a win-win for sore muscles.


2. Proper Hydration

Staying hydrated is critical for muscle recovery. Water helps maintain optimal circulation, which is key for delivering nutrients and removing waste products from your muscles. Dehydration can exacerbate muscle soreness and fatigue, so make sure to drink plenty of water throughout the day, especially after a workout. Adding electrolytes to your hydration routine can also be beneficial, particularly if your workout was intense or involved heavy sweating.


3. Massage

A massage isn't just a luxury—it’s a proven method to reduce muscle soreness and enhance recovery. By manipulating the muscles and surrounding tissues, massage improves blood flow, reduces inflammation, and helps release tension in tight areas. It also promotes the release of endorphins, which can reduce the perception of pain. Whether you opt for a professional massage or a quick self-massage with your hands, the soothing effects can make a significant difference in how you feel.


4. Foam Rolling

Foam rolling, also known as self-myofascial release, is an excellent way to alleviate DOMS. By applying pressure to specific areas of your body, foam rolling helps break up adhesions (knots) in the fascia and improves overall tissue elasticity. It can also enhance blood flow and reduce stiffness, helping your muscles recover more quickly. Start with gentle pressure and gradually increase intensity as your muscles adapt. Focus on sore or tight areas for 30-60 seconds at a time.


5. Light Stretching

While stretching won’t completely eliminate DOMS, it can help reduce the feeling of tightness and improve your range of motion. Gentle, dynamic stretches (those that involve controlled movements) are particularly effective for boosting circulation and easing discomfort. For example, flowing through a few yoga poses like Cat-Cow, Child’s Pose, or a gentle forward fold can help release tension in sore muscles. Avoid intense or deep stretching when your muscles are very sore, as this could exacerbate the damage rather than help repair it.


6. Bonus Tips: Rest, Nutrition, and Heat Therapy

Rest and Sleep

Don’t underestimate the power of good rest. Sleep is when your body does most of its muscle repair work, so make sure you’re getting quality shut-eye.

Nutrition

Fuel your recovery with a balanced diet rich in protein, healthy fats, and complex carbohydrates. Protein is particularly important for muscle repair and growth.

Heat Therapy

Applying a warm compress or soaking in a warm bath can help relax sore muscles and improve blood flow, reducing stiffness and discomfort.


By incorporating these strategies into your post-workout routine, you can manage DOMS more effectively and support your body’s recovery process. While some soreness is inevitable, especially after challenging workouts, the goal is to stay consistent, listen to your body, and allow it the time and care it needs to adapt and grow stronger.

 
knee pain

When to Worry: Differentiating DOMS from Injury

While DOMS is a normal response to exercise, sharp pain or swelling could indicate an injury that requires attention. Understanding the difference between the temporary discomfort of DOMS and the warning signs of a more serious issue is crucial for your safety and long-term fitness progress.


The Characteristics of DOMS

DOMS typically presents as a dull, generalised ache or stiffness in the muscles that were worked during exercise. It usually develops 12 to 24 hours post-workout, peaks around 48 hours, and gradually subsides within three to five days. The soreness is often symmetrical (affecting both sides of the body) and tends to feel worse during specific movements or stretches but improves with gentle activity.


Red Flags That Signal an Injury

In contrast to DOMS, injuries are often accompanied by sharp, localised pain that may occur suddenly during exercise or develop soon after. Here are some signs that you might be dealing with an injury:


Sharp or Severe Pain

Unlike the dull ache of DOMS, injuries often produce sharp or intense pain that doesn’t subside with rest or gentle movement.


Swelling or Bruising

Visible swelling or discoloration around a joint or muscle is a common indicator of tissue damage or trauma.


Restricted Movement

An injury might make it difficult or impossible to move the affected area without significant discomfort.


Joint Instability

Feeling that a joint is “giving out” or unable to support weight could indicate a ligament or tendon injury.


Persistent Pain Beyond a Few Days

DOMS resolves relatively quickly, but if soreness lingers or worsens after several days, it’s worth consulting a healthcare professional.


Numbness or Tingling

These sensations may indicate nerve involvement, which requires prompt evaluation.


When to Seek Medical Advice

If you experience any of the red flags above or if the pain is severe enough to interfere with your daily activities, it’s time to consult a medical professional. Early intervention can prevent a minor issue from becoming a more serious problem. For instance, a muscle strain caught early may only require rest and physical therapy, while ignoring it could lead to chronic pain or further injury.


Preventing Injuries While Managing DOMS

To reduce the risk of injury, it’s essential to incorporate proper warm-ups, use correct exercise form, and progress your workouts gradually. Avoid pushing through sharp pain or discomfort that feels "wrong" during exercise—this is your body’s way of telling you to stop. And while DOMS might tempt you to skip your cooldown, taking the time for gentle stretches and mobility work can help ease soreness and improve recovery.


By learning to distinguish DOMS from injury, you can stay proactive about your health and fitness. DOMS is a temporary and normal part of building strength, while injuries require attention and care. Listen to your body, respect its limits, and remember that recovery is just as important as the workouts themselves.

 
forward fold stretch

Conclusion: Embracing the Process

Although DOMS can be uncomfortable, it’s often a sign that your body is adapting and becoming stronger, so embrace it as part of your fitness journey. While it may feel inconvenient to shuffle up the stairs or wince as you sit down after a challenging workout, this soreness is a badge of honor—a reminder that you pushed yourself, challenged your limits, and set your body on a path to growth and improvement.


DOMS represents the remarkable way your body adapts to stress, rebuilding muscles to make them stronger and more resilient. Each ache and twinge you feel is a testament to your hard work and dedication. Over time, as you continue to train and progress, your body will become more accustomed to these demands, and the intensity of DOMS will decrease—a phenomenon known as the “repeated bout effect.” This means that while you’ll still feel accomplished after a workout, the soreness won’t interfere as much with your day-to-day life.


It’s also important to remember that while DOMS is a natural and normal part of the process, listening to your body is key. There’s a fine line between challenging yourself and overdoing it. Pay attention to how your body responds, and prioritise recovery strategies like hydration, proper nutrition, and active recovery to keep yourself moving forward without setbacks.


In the end, DOMS is not the enemy but a sign of progress. Instead of dreading the soreness, lean into it. Celebrate the fact that you’re taking steps to improve your health, fitness, and well-being. The journey to a stronger, healthier version of yourself isn’t always smooth, but every step—even the sore ones—is worth it.


So the next time you’re easing yourself into a chair after leg day or gingerly reaching for your morning coffee post-upper-body workout, remember: this is part of the process. Embrace it, trust it, and know that your hard work is paying off. Keep moving, keep growing, and keep becoming the best version of yourself.

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