That stiff, achy feeling you get one or two days after exercise is known as Delayed Onset Muscle Soreness (DOMS). While it’s a normal response to new or intense activity, excessive soreness can interfere with daily life, motivation, and future workouts. The good news? There are simple, effective ways to manage it.
Why Does Post-Workout Soreness Happen?
DOMS occurs due to microscopic damage to muscle fibres, particularly after:
- Trying a new exercise
- Increasing intensity or volume
- Emphasising slow, controlled movements
- Returning to exercise after a break
This process is part of how muscles adapt and become stronger – but recovery matters just as much as training.
Physiotherapist-Approved Tips to Reduce Soreness
1. Keep Moving (Gently)
Complete rest isn’t always the answer. Light activity such as walking, cycling, or gentle stretching can increase blood flow and reduce stiffness.
2. Warm Up and Cool Down Properly
A dynamic warm-up prepares muscles for load, while a gradual cool-down helps reduce tightness and stiffness afterward.
3. Don’t Skip Recovery Days
Muscles need time to repair. Scheduling rest or low-intensity days helps prevent excessive soreness and overuse injuries.
4. Use Self-Massage Tools
Foam rollers, massage balls, or trigger point tools can help reduce muscle tension and improve circulation.
5. Hydrate and Fuel Your Body
Dehydration and poor nutrition can worsen muscle soreness. Adequate water and protein intake support muscle repair.
6. Progress Gradually
Sudden jumps in training intensity increase soreness and injury risk. Gradual progression allows muscles to adapt safely.
When Is Soreness a Problem?
Mild to moderate soreness is normal. However, you should seek professional advice if:
- Pain is sharp or worsening
- Soreness lasts longer than 5-7 days
- There is swelling, weakness, or reduced movement
- Pain is affecting sleep or daily activities
A physiotherapist can assess whether your pain is normal muscle soreness or something more serious.
Why Choose Masnad Health Clinic?
At Masnad Health Clinic, we don’t just treat injuries – we help you train smarter and recover better.
What sets us apart:
- Experienced physiotherapists who understand sport, exercise, and recovery
- Individualised exercise and recovery programs
- Hands-on treatment combined with education
- Multidisciplinary care including massage, dry needling, and rehabilitation
- Support for beginners, athletes, and active individuals of all ages
Whether you’re starting a new fitness routine or training at a high level, we help keep your body moving safely.
Ready to Train Without Constant Soreness?
Call Masnad Health Clinic on (02) 9793 8840
Book your appointment online today
FAQs
Not always. Some soreness is normal, but excessive pain doesn’t equal better results.
Gentle stretching can help, but aggressive stretching may worsen symptoms. A physiotherapist can guide you safely.
Yes. Massage can improve circulation and reduce muscle tension when used appropriately.
Light movement is usually fine, but intense training should wait until soreness reduces.
Physiotherapy can improve recovery through manual therapy, tailored exercises, and load management strategies.
