If you’ve ever finished a workout feeling strong only to wake up the next morning struggling to walk down the stairs, you’ve experienced DOMS. Short for Delayed Onset Muscle Soreness, DOMS is the ache or stiffness that sets in a day or two after exercise. It can be uncomfortable, but it’s also a normal part of muscle adaptation. Understanding what DOMS is, why it happens, and how long it lasts can help you manage soreness better and recover faster, making your fitness routine more sustainable in the long run.
What Is DOMS
DOMS stands for Delayed Onset Muscle Soreness, a common response to physical activity that your body isn’t used to. It typically appears 12 to 24 hours after exercise, peaks around 48 hours, and can last several days depending on the intensity of the activity. The soreness is a result of microscopic damage to muscle fibres that occurs during training, especially when performing unfamiliar movements or eccentric exercises where muscles lengthen under tension.
Contrary to popular belief, DOMS isn’t caused by lactic acid build-up. Lactic acid is cleared from the muscles within an hour after exercise. Instead, DOMS is an inflammatory response that signals the body’s repair process has begun. As muscles heal and rebuild, they become stronger and more resistant to future soreness.
Why DOMS Happens
When you challenge your muscles in new ways, tiny tears form in the muscle tissue. This damage triggers an inflammatory response that helps remove waste products and start the healing process. During this phase, the body releases chemicals that increase sensitivity in the affected area, which is why you feel stiffness or tenderness.
Exercises that involve eccentric contractions, such as lowering weights, downhill running, or lengthening movements in yoga or Pilates, tend to cause more DOMS because they create greater tension on the muscle fibres. Beginners often experience DOMS more intensely, but even seasoned athletes can feel it after changing routines or increasing intensity.
The Science Behind Muscle Repair
Muscle repair begins the moment you finish exercising. Your body sends blood, oxygen, and nutrients to the damaged tissues, helping to rebuild them stronger than before. This process is called muscle protein synthesis. It’s a key component of growth and adaptation. The soreness from DOMS is a by-product of this repair process, reflecting your muscles’ response to the new challenge.
As muscles repair, they adapt to handle similar stress more efficiently next time. This is known as the repeated-bout effect, meaning that as your body becomes accustomed to certain exercises, the severity of DOMS decreases over time.
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How Long Does DOMS Last
The duration of DOMS varies depending on fitness level, workout intensity, and recovery habits. For most people, soreness begins within 12 to 24 hours, peaks around the second day, and subsides after three to five days. Mild soreness may last just a day or two, while severe cases can persist for up to a week.
If soreness lasts longer than a week or feels sharp and localised, it may be a sign of a muscle strain rather than typical DOMS. Persistent pain, swelling, or bruising should be evaluated by a healthcare professional to rule out injury.
The Difference Between DOMS and Injury
It’s easy to mistake DOMS for an injury, but there are key differences. DOMS causes generalised tenderness and stiffness across the muscles you’ve worked, while injury pain tends to be sharp, specific, and often accompanied by swelling or bruising. DOMS develops gradually after exercise, whereas injury pain is usually immediate or occurs during activity.
Listening to your body is essential. If the pain limits movement or doesn’t improve after several days, rest and evaluation are important to prevent further damage. Understanding your body’s signals helps you distinguish between healthy recovery and potential overuse.
How to Ease DOMS
While DOMS is part of the normal recovery process, there are ways to reduce discomfort and support faster healing. Gentle movement can help, as complete rest may lead to stiffness. Light activity such as walking, stretching, or yoga increases circulation, helping deliver nutrients to sore muscles and remove waste products.
Hydration is equally important. Muscles that are dehydrated tend to recover more slowly and feel tighter. Staying well-hydrated before, during, and after exercise helps maintain elasticity and reduce inflammation. A balanced diet rich in protein, vitamins, and minerals also supports muscle repair and energy restoration.
Applying heat or cold can offer relief depending on your symptoms. Cold packs can reduce inflammation in the early stages, while warm baths or compresses can ease stiffness once soreness has set in. Massage and foam rolling are also popular ways to improve circulation and release tension.
Can You Train With DOMS
You can train with DOMS, but it’s best to listen to your body. Light exercise can actually help reduce soreness through increased blood flow. However, pushing through severe pain or continuing with high-intensity training can worsen muscle damage and delay recovery.
If you choose to exercise while sore, focus on different muscle groups or opt for lower-intensity sessions such as swimming, cycling, or stretching. Allowing affected muscles time to heal ensures long-term progress without increasing the risk of overtraining or injury.
Nutrition and Recovery
Protein plays a vital role in repairing muscle fibres after exercise. Consuming a protein-rich meal or shake after training supports muscle protein synthesis and helps reduce soreness duration. Carbohydrates are also important, as they replenish glycogen stores that fuel future workouts.
Nutrients such as omega-3 fatty acids, vitamin C, and magnesium have anti-inflammatory properties that can further support recovery. Eating a balanced diet ensures your body has everything it needs to rebuild efficiently and reduce the impact of DOMS.
Sleep and Muscle Recovery
Sleep is one of the most powerful tools for recovery. During deep sleep, the body releases growth hormone, which accelerates tissue repair and muscle growth. A lack of sleep can prolong soreness and reduce overall performance.
Aiming for seven to nine hours of quality sleep each night helps optimise recovery, regulate hormones, and restore energy levels. Creating a consistent sleep routine can make a significant difference in how quickly you bounce back from tough workouts.
How to Prevent Severe DOMS
While you can’t eliminate DOMS entirely, you can reduce its severity by gradually increasing training intensity and incorporating proper warm-ups and cool-downs. Starting new exercises at a moderate pace gives your muscles time to adapt.
Consistent training also helps minimise future soreness. As your body becomes familiar with certain movements, the muscle fibres sustain less damage. Staying hydrated, eating well, and maintaining flexibility further reduce your chances of experiencing severe DOMS.
When to Be Concerned
DOMS is a normal part of training, but there are times when soreness may indicate something more serious. If you experience persistent pain, swelling, dark urine, or weakness beyond typical soreness, it may be a sign of rhabdomyolysis, a rare condition caused by extreme muscle breakdown. This requires immediate medical attention.
Likewise, pain that worsens with rest or significantly limits mobility should not be ignored. Knowing when to rest and when to seek help is crucial for long-term health and fitness.
The Psychological Side of DOMS
Feeling sore can sometimes make you doubt your progress or discourage you from continuing your routine. However, mild DOMS is actually a sign that your body is adapting and becoming stronger. Embracing it as part of the journey helps shift your mindset from frustration to understanding.
Using soreness as feedback rather than a setback allows you to make smarter training decisions. It reminds you to prioritise rest, nutrition, and recovery as much as the workout itself.
Conclusion
DOMS is a natural response to physical activity, signalling that your muscles are adapting to new demands. While it can cause discomfort for several days, it’s generally harmless and even beneficial for long-term strength and endurance. Managing DOMS through proper nutrition, hydration, gentle movement, and adequate sleep helps speed recovery and prepare your body for future challenges.
Soreness may be unavoidable, but it’s also temporary. The key is to strike a balance between pushing your limits and allowing your body the time it needs to recover. With the right approach, DOMS becomes not a setback but a sign of progress.
To enhance recovery further, include a high-quality protein powder in your post-workout routine. It provides the amino acids your muscles need to repair efficiently, helping reduce soreness and improve recovery time, so you can return to your workouts stronger than ever.
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