Snippet: Delayed Onset Muscle Soreness (DOMS)

If you've ever felt stiff, sore muscles a day or two after trying a new workout or pushing yourself harder than usual, you’ve likely encountered Delayed Onset Muscle Soreness (DOMS). While it’s a normal part of training, there can be a lot of confusion around what it actually is and how best to deal with it.

What is DOMS?

DOMS typically begins 12 to 24 hours after intense or unfamiliar physical activity, especially movements involving eccentric contractions where muscles lengthen under tension, such as during downhill running or the lowering phase of a squat (Cheung et al., 2003). It tends to peak between 24 and 72 hours, causing soreness, stiffness, and sometimes a temporary reduction in strength (Proske & Morgan, 2001).

The discomfort is the result of microscopic damage to muscle fibres, which triggers an inflammatory response. This is a natural part of the muscle adaptation process and not something to be feared (Howatson & Van Someren, 2008).

Common Misconceptions

One widespread myth is that DOMS is caused by lactic acid build-up. In fact, lactate is cleared from the muscles within an hour post-exercise, well before DOMS sets in (Bishop et al., 2008). So if you’re feeling sore the next day, lactic acid isn’t to blame.

Another misconception is that DOMS is a sign of a good workout. While some soreness may indicate muscular stress, it’s not a reliable marker of progress or effectiveness. In fact, excessive soreness can interfere with performance, recovery, and consistency (Owens et al., 2019).

Managing DOMS

While you can’t eliminate DOMS entirely, several strategies can help reduce its severity and improve recovery:

1. Gradual Progression

Building up intensity and volume slowly gives muscles time to adapt and reduces DOMS severity. This process is known as the Repeated Bout Effect (RBE) which is how your muscles are increasingly resistant to damage as exposure to exercises increases. This effect is widely documented in strength training research (Howatson & Van Someren, 2008).

2. Active Recovery

Engaging in light aerobic activity (like walking, cycling, or swimming) has been shown to increase blood flow and ease symptoms of DOMS (Tufano et al., 2012).

3. Massage and Foam Rolling

Self-myofascial release techniques, such as foam rolling, can alleviate muscle tightness and soreness. A review of available evidence found that massage and foam rolling improve perceptions of recovery and reduce muscle soreness (Beardsley & Škarabot, 2015).

4. Cold Water Immersion (CWI)

Ice baths remain a popular method in sports recovery. Evidence suggests that short-term cold water immersion (10–15°C for around 10 minutes) can reduce muscle soreness following intense exercise (Bleakley et al., 2012). Read more about CWI here.

5. Nutrition

Emerging evidence highlights the role of anti-inflammatory nutrients (like omega-3s) and adequate protein intake in reducing muscle damage and supporting recovery (Owens et al., 2019).

Final Thoughts

DOMS is a sign that your body is responding to a new challenge. It’s not something to chase, nor is it something to fear. With smart training and a bit of recovery know-how, you can manage soreness more effectively and keep progressing—pain-aware, not pain-obsessed.

References

Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747–758. https://doi.org/10.1016/j.jbmt.2015.03.007
Bishop, P. A., Jones, E., & Woods, A. K. (2008). Recovery from training: a brief review. Journal of Strength and Conditioning Research, 22(3), 1015–1024. https://doi.org/10.1519/JSC.0b013e31816eb518
Bleakley, C. M., McDonough, S. M., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, (2), CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine, 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
Howatson, G., & Van Someren, K. A. (2008). The prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38(6), 483–503. https://doi.org/10.2165/00007256-200838060-00004
Owens, D. J., Twist, C., Cobley, J. N., Howatson, G., & Close, G. L. (2019). Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions? European Journal of Sport Science, 19(1), 71–85. https://doi.org/10.1080/17461391.2018.1505957
Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. The Journal of Physiology, 537(2), 333–345. https://doi.org/10.1111/j.1469-7793.2001.00333.x

Tufano, J. J., Looney, D. P., & Pujol, T. J. (2012). Effect of cycling on delayed onset muscle soreness in college-age females. Journal of Strength and Conditioning Research, 26(6), 1567–1572. https://doi.org/10.1519/JSC.0b013e318234eb35