Delayed-onset muscle soreness, or DOMS, is the deep ache and stiffness that arrives 24 to 48 hours after a hard or unfamiliar workout: the stairs after leg day, the arms that will not straighten after your first Muay Thai class. It is a normal sign that you asked your muscles to do more than they were used to, and it is temporary. Knowing how to recover from DOMS gets you back to training sooner and stops a sore week turning into a skipped one. Here is what genuinely helps, what does not, and how to prevent the worst of it, from the trainers at Hammer’s Gym in Nunawading.
What is DOMS?
DOMS is caused by microscopic damage to muscle fibres and the inflammation that follows, particularly after eccentric (lengthening) work such as lowering a weight, running downhill or the landing phase of a jump. It peaks around 48 hours after training, fades within three to five days and eases dramatically once your body adapts to a movement, which is why the second week of a new program hurts far less than the first. Soreness is not a measure of how good a workout was, and its absence does not mean a session did not work.
What actually helps
Active recovery
Gentle movement is the single most effective remedy. A walk, an easy spin on the bike, a swim or a yoga class increases blood flow to sore muscles, reduces stiffness and speeds healing without adding stress. Twenty minutes on a rest day makes a noticeable difference.
Rest, but not total rest
Give the sore muscle group time to repair before training it hard again, usually 48 to 72 hours, but keep moving in the meantime. Sitting still all day tends to make DOMS worse. See why you need rest days.
Heat
Warmth relaxes tight muscles and eases pain. The infrared sauna is ideal, as is a warm shower or a heat pack for 20 minutes at a time.
Cold
Cold water reduces the inflammation behind the ache. A cold plunge or ice for 10 to 15 minutes helps, and alternating with heat (contrast therapy) is our members’ favourite DOMS fix. If muscle growth is your goal, save the plunge for a few hours after lifting.
Massage and foam rolling
Both increase blood flow and reduce the perception of soreness. Ten minutes on a foam roller or in one of our massage chairs after training or the following day works well.
Light stretching
Gentle stretching improves range of motion and eases stiffness. Keep it comfortable; forcing a stretch on damaged tissue does more harm than good.
Nutrition and hydration
Muscles need protein to repair, so hit 1.6 to 2 grams per kilogram of body weight daily, and eat plenty of fruit and vegetables for the vitamins and antioxidants that support recovery. Stay hydrated; dehydrated muscle is more painful muscle. See foods for muscle recovery.
Sleep
The bulk of muscle repair happens overnight. Seven to nine hours does more for DOMS than any gadget.
What helps less than you think
Compression garments offer modest benefits for some people. Over-the-counter anti-inflammatories reduce pain but may slightly blunt the muscle-building response, so use them sparingly and follow the label. Pushing through a hard session on badly sore muscles does not “work it out”; it usually just deepens the damage.
How to prevent DOMS
- Warm up properly before every session. Try our warm-up routine.
- Progress gradually. Introduce new exercises with lighter loads and fewer sets, then build. See progressive overload explained simply.
- Cool down with easy movement and light stretching.
- Stay consistent. Regular training is the best DOMS prevention there is; the body adapts to what it does often.
- Listen to your body. Sharp or joint pain is not DOMS. Get it checked.
Recover well at Hammer’s Gym
DOMS is part of getting fitter, and with active recovery, heat, cold, good food and sleep it passes quickly. Our recovery zone, with the infrared sauna, cold plunge, massage chairs and stretch area, is built for exactly this; read our full list of recovery hacks. New to training and worried about soreness? Our personal trainers will ease you in. Claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.