Understanding DOMS: Recovery tips for sore muscles after exercise

It's January. Maybe you've added in that extra class, started lifting heavier weights, or begun building your weekly running volume for a spring marathon. Or perhaps you've taken the plunge and started exercising for the first time in years. Then two days later (or even the next morning), that familiar muscle ache arrives.

I'm feeling it myself this week. I've upped my training for my May marathon and have a few aches and pains making their presence felt. We've all been there—you finish a workout feeling accomplished and energised, then wake up struggling to get out of bed. Walking downstairs becomes a challenge. Getting off the toilet requires strategic planning.

Welcome to the world of delayed onset muscle soreness, or DOMS.

Whether you're new to exercise or ramping up your training, that distinctive muscle soreness can feel concerning. It makes you wonder if you've overdone it, hurt yourself, or if fitness simply isn't for you. But here's what you need to know: DOMS is a sign that your muscles are adapting and getting stronger. It's a normal part of the process when you challenge your body in new ways.

What causes DOMS?

DOMS is the result of microtrauma to your muscle fibres when you've worked them harder or differently than they're accustomed to. This sounds dramatic, but it's a good thing. The body's repair of this microtrauma is precisely how muscles strengthen and grow.

Scientists believe that this muscle damage, alongside the inflammation that occurs during the repair process, causes the soreness you experience. While it can be uncomfortable, particularly when it reaches its peak around 48 hours after exercise, it's simply an indication that your body is adapting.

How long should muscle soreness last?

Here's an important distinction: a gentle ache that lasts 1-2 days is normal and indicates your muscles are adapting. But muscle soreness shouldn't be so severe that it prevents you from moving normally or lasts beyond a week. If you're struggling to perform basic daily activities or the pain is sharp rather than dull and achy, that's your body telling you that you've pushed too hard.

Think of it this way: you want to feel like you've worked hard, not like you can't function. A gentle reminder from your muscles that they're building strength is perfect. Pain that makes you regret exercising isn't.

Managing and reducing DOMS

While nothing eliminates DOMS entirely, there are strategies that can help reduce the discomfort and support your body's recovery.

Recovery tips for runners with sore muscles in Hampshire and New Forest area

Start gradually. If you're new to exercise or returning after time away, don't go mad. Progress slowly. Better to go lighter with the weights and then increase the next time if all is fine. Research supports this view as it gives your body time to adapt without overwhelming it (Cheung et al., 2003).

Stay hydrated. Adequate hydration before and after exercise helps decrease inflammation and muscle soreness. Your urine should be running clear to pale yellow. If it's darker than this, you're not drinking enough water.

Prioritise sleep. Sleep is when your body produces growth hormone and carries out most of its repair work. Aim for 7-9 hours per night.

Keep moving. Light, low-impact activity like walking, swimming, or gentle yoga on the days following intense exercise can help decrease soreness (Dupuy et al., 2018). Yoga and stretching between harder sessions is particularly effective.

Try heat and cold therapy. A cold shower or bath after exercise may help reduce inflammation, though warm baths can also be beneficial by increasing blood flow and helping muscles relax (Wang et al., 2021). Many professionals suggest alternating between heat and cold for optimal results.

Focus on nutrition. Consuming protein combined with carbohydrates after your workout helps speed up recovery. Try a smoothie with banana, natural nut butter, and milk. Foods rich in omega-3 fatty acids, such as salmon, walnuts, chia seeds, and flaxseed oil, may also help.

Include recovery days. Listen to your body and build in rest days. Recovery is when adaptation happens, so those rest days are just as important as your training days.

Have a massage. Sports massage can help reduce inflammation, release muscle tension, and increase blood flow (Hilbert et al., 2003). At Run Fit Fordingbridge, we offer sports massage specifically to help with recovery.

Your body will adapt

Here's the good news: Your body gets used to and adapts to increased activity. Whilst your first session after Christmas may leave you with aches and pains, that same session in a few weeks will cause significantly less muscle soreness (Cheung et al., 2003).

This is why consistency matters more than perfection. DOMS isn't something to fear—it's your body's way of telling you it's responding to the challenge you've given it. The discomfort is temporary, but the strength and adaptation you're building are lasting.

Start where you are, progress gradually, support your body with good nutrition and adequate rest, and trust the process. What feels hard today becomes manageable tomorrow. And on those mornings when getting out of bed feels like an epic undertaking? Remember that gentle ache is just your body becoming stronger, fitter, and more capable with each passing day.

References

Cheung, K., Hume, P. & Maxwell, L. (2003) 'Delayed onset muscle soreness: treatment strategies and performance factors', Sports Medicine, 33(2), pp. 145-164. https://doi.org/10.2165/00007256-200333020-00005

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. & Dugué, B. (2018) 'An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis', Frontiers in Physiology, 9(403). https://doi.org/10.3389/fphys.2018.00403

Hilbert, J.E., Sforzo, G.A. & Swensen, T. (2003) 'The effects of massage on delayed onset muscle soreness', British Journal of Sports Medicine, 37(1), pp. 72-75. https://doi.org/10.1136/bjsm.37.1.72

Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L. & Ma, Y. (2021) 'Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: a systematic review and meta-analysis of 32 randomised controlled trials', Physical Therapy in Sport, 48, pp. 177-187. https://doi.org/10.1016/j.ptsp.2021.01.004