Ever been hit with that deep, slow-building soreness a day or two after a hard workout – especially one that was new or a little more intense than usual? That’s DOMS. It can be a disappointing surprise, even when the session at the time didn’t feel too sinister. If you’ve been wondering “why am I sore after the gym?” – this might explain it.
What is DOMS?
Delayed Onset Muscle Soreness, commonly known as DOMS, is the pain and stiffness people feel in their muscles after exercise. It typically shows up 12–48 hours after intense or unfamiliar physical activity, particularly if it involves lots of eccentric contractions. That’s where a muscle lengthens under tension, like when you’re lowering yourself into a squat or controlling a bicep curl on the way down.
This type of muscle soreness after exercise is a common response to training load, but it can be uncomfortable and disruptive if not managed well.
What Causes DOMS?
DOMS is caused by microscopic tears in muscle fibres during exercise. These small tears trigger an inflammatory response, drawing fluid to the area and leading to swelling, stiffness, and soreness. This inflammation, alongside the body’s normal metabolic repair processes, is what causes the pain you feel in the days after training.
Delayed onset muscle soreness recovery varies from person to person, but there are proven ways to help speed things along.
Why DOMS Isn’t the Goal
DOMS is a byproduct of training, not the measure of its effectiveness.
While soreness can sometimes indicate that a muscle has been challenged, being sore doesn’t mean your workout was successful, and not being sore doesn’t mean it wasn’t. In fact, DOMS can actually reduce your ability to train well in the days that follow. It can decrease muscle strength, reduce coordination, and increase your risk of injury if you try to push through it without proper recovery.
Instead, our goal is always progressive overload, recovery, and consistency. Not chasing soreness.
What Role Does DOMS Play in Training and Rehab?
While DOMS isn’t a direct sign of progress, it can tell us something useful. In training, it may show that you’ve introduced a new or more intense stimulus, especially eccentric loading. In rehab, mild soreness (when monitored) can indicate tissue adaptation and healing.
That said, managing DOMS matters. Left unchecked, it can limit performance, encourage poor movement patterns, or lead to further injury, particularly if you’re returning from time off or ramping up a new training block.
Physiotherapy for DOMS can help identify whether what you’re feeling is normal muscle recovery or something that needs more targeted support.
How to Manage DOMS
There’s no magic fix, but here are the most effective delayed onset muscle soreness recovery strategies to help your body bounce back and keep progressing:
Active Recovery
Low-intensity movement (e.g. walking, swimming, or cycling) can promote blood flow and help deliver nutrients to sore muscles, while flushing out waste products. These are great recovery day options that still keep you moving.
Nutrition and Hydration
Getting enough protein and carbohydrates gives your body the building blocks it needs to repair muscle tissue. Staying well-hydrated also helps reduce inflammation and maintain performance.
Rest and Sleep
DOMS is part of your body’s natural response, but it still needs time to repair. Aim for 7–9 hours of sleep, especially during heavier training weeks. This is where most of your recovery and tissue repair actually happens.
The Bottom Line:
Soreness isn’t something to fear, but it’s also not something to chase. Understanding what DOMS is (and isn’t), and knowing how to manage it, can help you keep training smarter and recovering better over the long run.
If you’re unsure how to balance pushing hard with allowing for rest around DOMS, it’s always useful to work with a coach for your training to manage how your loads and activity might affect this.
Alternatively, if you’re dealing with ongoing post-workout soreness or DOMS and want help managing your training, our physios at Base Physio + Performance in Highett can help. Whether it’s recovery, rehab, or strength support, we work with active people across Bayside, Highett, and Melbourne.
Book online or get in touch to chat with our team about DOMS treatment in Highett and how seeing a Physio in Bayside could help you recover and perform at your best.
References
Niederer, D., et al. (2020). “Eccentric exercise-induced muscle damage: The role of the immune system in muscle repair.” European Journal of Applied Physiology, 120(3), 641-650.
Snyder, B. J., & Kiviniemi, A. M. (2014). Effect of delayed-onset muscle soreness on subsequent exercise performance. Journal of Strength and Conditioning Research, 28(11), 3011-3016.
FAQ
Is DOMS normal after exercise?
Yes! DOMS is a normal response to new or intense exercise, especially movements that involve lengthening muscles under tension (eccentrics). This can look like really controlled down phases in your gym movements or even activity like running and change of direction. Even every day manual work like moving or gardening can include a lot of these muscle actions.
Should I train if I have DOMS?
Light activity can actually help increase our recovery, but heavy training might delay recovery or in extreme cases increase injury risk. Speak to a Physio if you’re unsure.
How long does DOMS last?
DOMS usually peaks 24–48 hours after exercise and settles within 3–5 days. Longer than that may need a closer look from a Physiotherapist as it may indicate that your soreness isn’t just DOMS