Ever felt sore a day or two after a tough workout? That’s Delayed Onset Muscle Soreness—better known as DOMS. It’s the tight, achy feeling that usually hits 12 to 72 hours after a workout, especially if you tried something new or pushed harder than usual.

While DOMS is a natural response to physical exertion, it can be uncomfortable. Here’s what causes it, how to relieve it, and tips to prevent it in the future.

What Causes DOMS?

DOMS occurs when tiny tears form in muscle fibers during eccentric movements—where muscles lengthen under tension, like lowering a dumbbell or running downhill. This microtrauma leads to inflammation and a healing response that causes soreness, stiffness, and temporary weakness.

Source: Cheung et al., 2003 – ACSM’s Current Sports Medicine Reports

2 Ways to Relieve DOMS

1. Active Recovery

Light movement helps stimulate blood flow to sore muscles, speeding up the healing process and reducing stiffness. Try:

• Walking or light cycling
• Gentle yoga or stretching
• Swimming or foam rolling

Aim for 20–30 minutes of low-impact movement the day after intense exercise.

Stretching Tip: After activity, hold static stretches for major muscle groups for 20–30 seconds. Don’t bounce—keep it gentle.

Source: Weerapong et al., 2005 – Sports Medicine

2. Cold Therapy & Contrast Baths

Using ice packs or alternating hot and cold water can help reduce soreness by decreasing inflammation and improving circulation.

Try a contrast bath:

• 1 min in cold water
• 2–3 min in warm water
• Repeat for 15–20 minutes

Stretching Tip: After a warm bath or shower, take advantage of loosened muscles by doing light static stretches.

Source: Bleakley et al., 2012 – British Journal of Sports Medicine

2 Ways to Prevent DOMS1. Gradual Progression

Avoid the “too much, too soon” trap. Increase the intensity, volume, or duration of your workouts slowly—no more than 10% per week is a good rule of thumb.

Source: ACSM Guidelines, 2013

2. Warm-Up and Cool-Down with Stretching

Prepping your muscles before a workout and winding down after are key to minimizing soreness.

Warm-Up Suggestions (5–10 min):

• Arm circles
• Leg swings
• Dynamic lunges

Cool-Down Suggestions:

• Static stretching (20-30 seconds per muscle)
• Focus on the muscles used during your workout

Source: Behm & Chaouachi, 2011 – Journal of Strength and Conditioning Research

What Is Active Recovery?

Active recovery is the practice of doing low-intensity movement instead of complete rest. It keeps blood flowing, helps remove lactic acid, and improves recovery while keeping your body loose and mobile.

Good examples include:

• Restorative yoga
• Leisure walking
• Easy biking

Source: Dupuy et al., 2018 – British Journal of Sports Medicine

Final Thoughts

Delayed Onset Muscle Soreness is part of the journey when you’re building strength and endurance – but you don’t have to suffer through it.

To recover better:

• Prioritize active recovery and circulation-boosting methods.
• Stretch regularly to improve flexibility and reduce tightness.

To prevent soreness:

• Warm up properly and build your workouts gradually.
• Always cool down and stretch after your training.

Stay consistent, listen to your body, and you’ll bounce back stronger every time!

💬 Have questions about DOMS or recovery techniques? Leave a comment below or share your favorite post-workout remedy!