Few things are more frustrating than starting a new exercise routine, feeling motivated, and then waking up the next day barely able to move. That deep ache and stiffness in your muscles is known as delayed onset muscle soreness, or DOMS. It is very common and affects beginners and experienced athletes alike.
While DOMS is usually harmless and part of the body’s natural adaptation process, it can be uncomfortable and may make it harder to stay consistent with exercise. Understanding what causes it and how to manage it can help you recover faster and continue training safely.
What Is DOMS?
Delayed onset muscle soreness usually begins 12 to 24 hours after exercise and can peak around 48 hours. It is most commonly linked to eccentric muscle contractions, which occur when a muscle is lengthening under load. Examples include walking downhill, lowering a weight, or running.
DOMS is thought to result from tiny microscopic tears in muscle fibres. These tears are not dangerous and are part of how muscles become stronger. However, they do trigger inflammation and sensitivity, which leads to soreness, stiffness, and reduced movement.
Although DOMS is not a sign of serious injury, it can:
- Limit your range of motion
- Make daily activities uncomfortable
- Increase the risk of strain if you train too hard while sore
Warm Up and Cool Down
A proper warm-up prepares your muscles for movement by increasing blood flow and improving flexibility. This reduces excessive strain on muscle fibres when you begin exercising.
A good warm-up may include:
- Light cardio such as walking or cycling
- Gentle dynamic movements through the joints
- Gradually increasing intensity before harder effort
Cooling down is just as important. Light movement after exercise keeps blood flowing through muscles, helping to remove waste products and reduce stiffness. This supports recovery and may reduce the severity of DOMS.
Use Massage or Foam Rolling
Massage and foam rolling help increase circulation, relax tight muscles, and promote tissue recovery. These techniques can be particularly useful in the first 24 to 48 hours after exercise.
Benefits include:
- Reduced muscle tension
- Improved blood flow
- Temporary pain relief
- Better mobility
Foam rolling should feel uncomfortable but not painful. Slow, controlled movements are more effective than fast rolling.
Stay Well Hydrated
Hydration plays a key role in muscle recovery. Water helps transport nutrients, remove waste products, and maintain tissue elasticity.
To support recovery:
- Drink water regularly throughout the day
- Do not wait until you feel thirsty
- Increase intake around exercise
Even mild dehydration can make muscle soreness feel worse and slow healing.
Keep Moving Gently
While it may be tempting to rest completely, gentle movement can actually help reduce stiffness. Light activity increases circulation and supports the healing process.
Examples include:
- Easy cycling
- Walking
- Swimming
- Gentle stretching
These activities should feel comfortable and should not increase pain.
Other Strategies That May Help
Some additional strategies that may assist with DOMS include:
- Ice baths or cold exposure for short-term pain relief
- Light stretching after exercise
- Caffeine before training, which some studies suggest may reduce soreness
These options are not suitable for everyone, so it is important to speak with a healthcare professional before trying them.
When to Seek Professional Advice
If soreness is severe, lasts longer than a few days, or is accompanied by swelling, weakness, or sharp pain, it may be more than simple DOMS. A physiotherapist can assess your movement, training load, and recovery habits to help reduce injury risk and improve performance.
Final Thoughts and Call to Action
Post-workout soreness is a normal part of becoming stronger, but it should not stop you from staying active. With the right recovery strategies, you can reduce discomfort and continue training safely.
If you would like guidance on recovery, training load, or managing muscle soreness, professional support can help.
Call now to book your physiotherapy appointment: (02) 9793 8840
