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DOMS: The Basics

If you’ve ever hit the gym hard, crushed a long run, or tried a brand-new exercise, you’ve probably met the familiar soreness that creeps in a day or two later. This soreness, called Delayed Onset Muscle Soreness (DOMS), is completely normal — but managing it properly is key to progressing safely in your fitness journey.

What is DOMS?

DOMS typically appears 12 to 24 hours after exercise, peaking around the 48-hour mark. It happens when new, intense, or eccentric movements (like squats, push-ups, or downhill running) cause tiny tears in your muscle fibers. According to Southeast Georgia Health System, activities that contract and lengthen muscles simultaneously are especially notorious for triggering DOMS.

While a little soreness signals that you challenged your body, severe DOMS can limit mobility, reduce muscle strength, and even increase your risk of injury if you return to activity too soon.

Why Muscle Recovery Matters

Your muscles don’t get stronger during workouts — they strengthen and rebuild during recovery. Here’s why prioritizing recovery is essential:

• Boosts Muscle Growth: Recovery allows your muscles to repair and grow stronger after breaking down during exercise.
• Protects Against Injury: Stiff, sore muscles can throw off your form and lead to strains or overuse injuries.
• Enhances Performance: A well-recovered body performs better, allowing you to train harder and more consistently over time.
• Supports Overall Wellness: Good recovery habits promote better sleep, hormonal balance, and reduced systemic inflammation.

Skipping recovery is like building on a shaky foundation — you’re risking setbacks and prolonged downtime.

Effective Ways to Speed Up Recovery

Here’s how experts recommend managing and preventing DOMS:

1. Active Recovery

Gentle movement like walking, yoga, or easy cycling improves blood flow, helping deliver nutrients to sore muscles.

2. Stretching and Mobility Work

A proper warm-up before and a cool-down after exercise regulate blood flow, reduce lactic acid buildup, and ease inflammation.

3. Progressive Overload

Increase workout intensity gradually — no more than 10% per week — to avoid shocking your muscles too severely.

4. Cold Therapy and Saunas

Ice baths, cryotherapy, and infrared saunas can help reduce muscle inflammation and accelerate healing. (Pro tip: contrast therapy — alternating heat and cold — can also work wonders!)

5. Massage and Foam Rolling

Sports massages and self-myofascial release can break up muscle adhesions, improve circulation, and decrease tightness.

6. Hydration and Nutrition

Proper hydration flushes out toxins, while protein and nutrient-rich foods rebuild damaged tissue.

7. Pain Management if Needed

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can relieve severe discomfort temporarily — but should be used cautiously.

8. Listen to Your Body

If soreness persists longer than 7 days or worsens, it’s important to see a healthcare provider to rule out a more serious injury.

Preventing DOMS in the Future

Dr. Christopher Yonz from Southeast Georgia Health System suggests athletes alternate hard and easy workout days, gradually introduce new exercises, and stay consistent with stretching and warm-ups to minimize DOMS risks over time.

Remember: no soreness doesn’t mean no progress. Smart, consistent training with plenty of recovery is what leads to real, sustainable results.