DOMS: What It Is and Why It Hurts!
Read time: 4 mins
If you've ever completed a workout or pushed yourself harder than usual and woken up the next day barely able to climb the stairs, you've experienced DOMS – Delayed Onset Muscle Soreness. While a little stiffness can be a sign you've worked your muscles, there's a fine line between beneficial soreness and discomfort that hinders recovery or signals a potential problem such as muscle damage.
In this blog, we'll break down what DOMS really is, what causes it and when to take action.
What Exactly is DOMS?
DOMS refers to the muscle pain and stiffness that typically develops 12–24 hours after exercise, peaking around 24–72 hours. It's most common after activities your body isn't used to, such as:
- A new workout routine
- Heavy lifting
- High-intensity interval training (HIIT)
- Running downhill or eccentric movements (where muscles lengthen under tension)
According to the NHS, DOMS is a completely normal response to unusual exertion, but it should ease as your muscles adapt.
Is DOMS Good or Bad?
This is one of the most common questions I hear at SLS Therapy. DOMS is neither good nor bad in itself – it's simply a sign that your muscles are adapting to stress. A little soreness means your muscles are being challenged and rebuilding stronger. However, there are some things you need to be aware of:
- If acute muscle soreness is so severe it limits movement for several days, it can delay recovery.
- If pain is sharp or localised (especially in joints), it might not be DOMS at all but an indicator of muscle damage.
- Persistent or extreme soreness may signal overtraining or improper recovery from physical activities.
What Causes DOMS?
DOMS is mainly caused by tiny microscopic tears in the muscle fibres. These tears trigger inflammation, which leads to stiffness, swelling and tenderness. This is especially common after eccentric muscle movements, like lowering weights or running downhill.
Other contributing factors associated with DOMS include:
Inflammatory response – swelling in muscle tissue
Lactic acid build-up (short-term) – although this clears quickly after exercise, so it's not the main cause
Microtrauma repair – your body rebuilding the muscle tissue stronger than before
How Long Does DOMS Last For?
Most cases of DOMS last 3–5 days after strenuous exercise, with discomfort peaking at around the 48-hour mark. The good news? Your body adapts and repeated exposure to the same exercise causes less soreness over time.
If muscle soreness lasts longer than a week, it's worth seeking professional advice from a sports therapist or physiotherapist such as SLS Therapy.
How to Get Rid of DOMS Quickly
While there's no magic button to make the severity of DOMS disappear instantly, there are plenty of ways to ease discomfort and speed up recovery within the muscle:
- Massage therapy – helps reduce muscle tension and promote circulation
- Gentle movement – light exercise like walking or yoga, can keep blood flowing and increase range of motion
- Hydration – staying hydrated supports recovery
- Heat therapy – warm baths or heat packs to relax sore muscles
- Cold therapy – ice baths or cold packs may help reduce inflammation
- Proper nutrition – protein and anti-inflammatory foods aid repair
According to research shared via NHS guidance:
"Massage and active recovery can be more effective than complete rest in easing DOMS."
At SLS Therapy, I often combine treatments on delayed onset muscle soreness. Massage, stretching and rehab exercises all contribute to helping clients recover faster and reduce the risk of soreness becoming a setback. For my ultimate guide on preventing injury in the first instance, read my blog.
When Soreness Becomes a Problem
While DOMS is usually harmless, here's when to be cautious:
- Pain is sharp, stabbing or in the joints (not the muscles)
- Soreness is so severe you can't perform daily activities
- Symptoms include swelling, weakness or dark urine (a rare condition called rhabdomyolysis)
- Pain lasts longer than 5–7 days after exercise
If you notice these, it's best to book an assessment. Early intervention can prevent minor issues from becoming long-term injuries.
FAQs About DOMS
Does stretching prevent DOMS?
Stretching before or after exercise won't prevent DOMS, but it may help reduce stiffness and maintain flexibility.
Should I exercise with DOMS?
Yes, as long as the soreness isn't extreme. Light exercise can actually speed up recovery.
Can massage help DOMS?
Absolutely. Massage can reduce muscle tightness and improve blood flow, which helps flush out inflammation and aids recovery.
What's the difference between DOMS and injury?
DOMS is a dull, widespread ache in muscles. Injuries usually cause sharp, localised pain and may involve swelling in joints or tendons.
How SLS Therapy Can Help Treat & Prevent DOMS: Next Steps
At SLS Therapy, I specialise in:
- Sports massage to reduce muscle soreness or damage
- Injury rehab to address movement issues and loss of muscle strength
- Acupuncture for pain relief – for further information on how acupuncture helps, read my blog
- Personalised treatment plans to prevent recurring problems
If you're struggling with DOMS that won't ease or want to recover faster between workouts, I can help you move better and train smarter. My advice going forward would be to:
- Listen to your body, recognise changes in muscle soreness after exercise and don't push through extreme pain.
- Try incorporating active recovery, massage and mobility work.
- Book a session at SLS Therapy if DOMS symptoms are impacting your training or lifestyle
Final Thoughts
DOMS is a natural part of training, but it shouldn't stop you from living your life or reaching your goals. By understanding the difference between normal soreness and something more serious, you can keep progressing safely.
In summary:
- DOMS is caused by microscopic muscle tears and inflammation.
- It usually peaks 24–72 hours after exercise and fades within 3–5 days.
- Gentle activity, massage, hydration and proper recovery are the best ways to ease it.
- Seek help if soreness is extreme, sharp or lingers beyond a week.
At SLS Therapy, I believe in treatment and prevention – helping you recover from pain associated with DOMS and rebuilding muscle strength and power in order to perform at your best. If increased muscle soreness is holding you back, it's time to take action.
Stay strong, move well and train smart.
