Dealing with DOMS (Delayed Onset Muscle Soreness) After a Workout

If you've ever felt sore 24-48 hours after a workout, you've likely experienced Delayed Onset Muscle Soreness, or DOMS. This soreness often catches people by surprise, especially after a new or intense workout. While DOMS is a sign that your muscles are adapting and getting stronger, it can also make everyday activities uncomfortable. So, how can you manage DOMS and speed up recovery? Here’s what you need to know. 

What is DOMS? 

DOMS occurs when muscles are stressed beyond their normal capacity, often after activities that involve eccentric (lengthening) contractions. Examples include downhill running, lowering weights during strength training, or exercises that your body isn’t used to. Microscopic damage to muscle fibres leads to inflammation, and that’s what causes the familiar soreness and stiffness. 

DOMS typically peaks around 24 to 72 hours after your workout, and while it’s a normal part of the muscle-repair process, it can feel like a roadblock if you have another workout planned. The good news is that with time, your body becomes more resistant to DOMS as your muscles adapt to new exercises. 

Tips for Reducing and Managing DOMS 

While you can’t completely prevent DOMS (and you wouldn’t want to, as it’s part of getting stronger), there are ways to reduce its intensity and recover faster. 

•  Warm-Up Properly - A good warm-up can help prepare your muscles for the work ahead, reducing the severity of DOMS. Include dynamic stretches and movements that mimic the workout you’re about to do. This increases blood flow to your muscles, making them more flexible and resilient during exercise. 

• Gradual Progression - DOMS is often caused by doing too much too soon. When starting a new workout or increasing your intensity, take it slow. Gradually increase the weight, duration, or intensity of your exercise sessions to give your muscles time to adjust. Going from zero to 100 in one session is a surefire way to bring on intense soreness. 

• Stay Hydrated - Proper hydration plays a crucial role in muscle recovery. Water helps flush out toxins from the muscles and reduces the likelihood of cramping. Dehydration can increase the severity of DOMS, so aim to drink water consistently throughout the day and especially during and after exercise. 

• Use Active Recovery - One of the best ways to ease muscle soreness is through active recovery, which involves gentle movement to increase blood flow without adding stress to sore muscles. Activities like light walking, cycling, or yoga can help reduce the discomfort of DOMS while aiding the recovery process. 

• Stretching - While stretching before a workout is helpful, stretching after your workout can also reduce muscle tension. Focus on static stretching and foam rolling to release tight areas. Foam rolling can help to massage sore muscles, improving circulation and breaking up adhesions in the muscle tissue, which can alleviate discomfort.  

• Cold Therapy and Heat Therapy - Applying ice packs to sore areas can help reduce inflammation and numb the soreness in the initial stages of DOMS. On the other hand, heat can relax tight muscles and improve blood flow. You can use a heating pad or take a warm bath after the first 24 hours to soothe your muscles. 

• Get Enough Protein and Nutrients - Muscle recovery relies heavily on proper nutrition. After a workout, ensure you consume enough protein, as it helps repair muscle tissue. Foods rich in antioxidants and omega-3 fatty acids, like berries, spinach, and fish, can also reduce inflammation and support recovery. 

• Rest and Sleep - Sleep is your body’s time to repair and regenerate. If you’re not getting enough sleep, your muscles may take longer to recover from soreness. Aim for 7-9 hours of quality sleep each night and listen to your body’s need for rest. If you’re sore and fatigued, it may be best to give yourself an extra day off. 

Is DOMS a Sign of a Good Workout? 

Not necessarily. While DOMS can indicate that you’ve pushed your muscles beyond their usual limits, it’s not the only marker of a successful workout. You don’t need to experience soreness after every session to make progress. As your body adapts to exercise, you’ll experience DOMS less frequently, but that doesn’t mean your workouts are any less effective. 

When to Be Concerned About Soreness 

While DOMS is a normal part of exercise recovery, there are times when soreness can signal something more serious. If the pain lasts more than five days, is sharp, or prevents you from doing everyday activities, it could be a sign of an injury like a strain or tear. In this case, it’s important to consult a healthcare provider. 

The Bottom Line 

DOMS is a normal, temporary response to challenging your muscles. By incorporating good habits like proper warm-ups, active recovery, and balanced nutrition, you can minimize the discomfort of DOMS while continuing to progress in your fitness journey. Remember, while DOMS may be uncomfortable, it’s a sign that your muscles are getting stronger and more resilient with each workout. 

Written by Tom Weaver