If you are just starting in the fitness game, or you have recently taken your workout to new levels, you may develop aching muscles, sore body parts and general pains in places you’ve never felt before, but we’re sorry to say the common saying is right… no pain, no gain!

Although you may start to feel muscle soreness, commonly known as DOMS (Delayed Onset Muscle Soreness), after the first few sessions of increased activity, the good news is that it doesn’t last forever. Your body will get used to your new routine quite quickly, and you’ll likely notice that your DOMS lessen over time.

While it’s not always possible to prevent muscle soreness completely, these expert tips can help reduce the impact and get you feeling back to normal as quickly as possible.

Quick Summary

• DOMS (Delayed Onset Muscle Soreness) is the muscle pain and stiffness that typically appears 24-72 hours after a workout.

• It’s caused by tiny tears in muscle fibres during training, which trigger inflammation as the body repairs and strengthens the muscles.

• DOMS is more likely when starting a new workout routine or intense exercise.

• Soreness can be eased with foam rolling, light cardio, warm baths, cold therapy, and over-the-counter pain relief to improve circulation and reduce inflammation.

• You can help prevent DOMS by warming up properly, increasing exercise intensity gradually, staying hydrated, and using correct form during workouts.

What are DOMs?

Delayed Onset Muscle Soreness (DOMS) is a type of muscle soreness that typically occurs a day or two after exercising. It’s basically that pain you feel 24-72 hours after a workout, which typically feels at its worst around 48 hours after your workout. 

It results from microtrauma to your muscles and accumulated waste products due to exercise. We know this sounds scary, but we promise it is normal!

What is the Cause of DOMs?

DOMS (Delayed Onset Muscle Soreness) is that pesky muscle soreness that usually pops up a day or two after exercising. It's caused by tiny tears in your muscle fibres, which happen when your muscles are stressed or overloaded during a workout. These tears are a good thing - they stimulate your body to repair and rebuild the muscle, increasing strength and size. But the rebuilding process can cause inflammation and pain, aka DOMS.

You're more likely to get DOMS if you start a new exercise routine or ramp up the intensity of your current one. Exercises that involve eccentric (lengthening) muscle contractions, like downhill running or lowering weights during a bicep curl, can also increase your risk of DOMS.

How to Treat DOMS

If you're feeling sore after a workout, here are a few things you can do to help ease DOMS (Delayed Onset Muscle Soreness):

1. Use a foam roller or massage ball to massage those sore muscles. It'll improve circulation and help reduce stiffness.

2. Pop an over-the-counter painkiller like ibuprofen or acetaminophen. It'll help with inflammation and pain.

3. Get some light cardio in, like walking or biking. It'll increase blood flow to your muscles and speed up recovery.

4. Soak in a warm bath with Epsom salt. It'll help reduce muscle soreness and inflammation.

5. Use a cold pack or ice massage on the sore muscles. It'll reduce inflammation and numb the pain.

Remember to listen to your body and stop any activity that causes more pain or discomfort. If your muscle soreness persists or is severe, it's probably a good idea to chat with a doctor or professional.

How to Use a Foam Roll to Help DOMS

Foam rolling is a great way to alleviate DOMS (Delayed Onset Muscle Soreness). Here's how to do it:

1. Find a foam roller that's comfortable for you. There are loads of different sizes and densities to choose from, so find one that feels good for you.

2. Place the foam roller under the muscle you want to work on. For example, place the foam roller under your quads if you have sore quads.

3. Slowly roll back and forth over the muscle, applying as much or as little pressure as feels bearable. You can also try rolling in different directions to hit different areas of the muscle.

4. When you find a particularly sore spot, pause and hold the foam roller on that spot for 30 seconds or so. This is called a "foam roll hold", which can help break up knots and improve muscle mobility.

5. Repeat this process for as long as you like, working on different muscles as needed.

One alternative is to use a Pulseroll massage gun. 

Remember to listen to your body and stop if you experience pain or discomfort. Foam rolling can be quite uncomfortable, but it shouldn't be too painful. If it hurts a lot, you might be applying too much pressure.

How to Prevent DOMS

Here are a few ways to prevent DOMS (Delayed Onset Muscle Soreness):

• Gradually increase intensity: Don't try to tackle a super intense workout right off the bat. Gradually increase the intensity of your workouts to give your muscles time to adjust.

• Warm up properly: Don't skip the warm-up! It's important to get your blood flowing and your muscles warmed up before jumping into a workout. We’ve listed some great warmups that will prepare your body for the workout.

• Don't push yourself too hard: Know your limits, and don't try to push yourself too hard, especially if you're just starting to exercise again. It's better to start slowly and gradually increase the intensity of your workouts.

• Use proper form: Ensure you're using good form when exercising to reduce the risk of injury and muscle strain. We recommend getting a personal trainer to walk you through the correct equipment use and how to perfect your form when exercising.

• Stay hydrated: Drinking plenty of water can help prevent muscle fatigue and soreness.

All this being said, although DOMs and muscle aches may seem like a nuisance and put you off your fitness game, it's actually a positive reaction and acts as an alert from your body to ease the heavy lifting and hard training.

Failing to do so and continuing to over-train yourself will eventually lead to a plateau and injury, leaving you out of the gym for even longer. Participating in our personal training sessions is the best way to prevent and treat your DOMs. 

FAQs About Delayed Onset Muscle Soreness (DOMS)

Does stretching help DOMs?

If you've got DOMS (Delayed Onset Muscle Soreness), it's probably not the best idea to stretch your already stretched and strained muscles even more. Stretching with DOMS can be uncomfortable and cause more harm than good.

Instead of stretching, try giving your muscles some R&R (Rest and Relaxation). Or, you can try using a foam roller or massage ball to give those sore muscles some love. Light cardio, like walking or biking, can also help increase blood flow and speed recovery. But if you can't resist the urge to stretch, hold off until those DOMS start to dissipate.

How long do DOMS usually last?

DOMS, or Delayed Onset Muscle Soreness, usually lasts 24 to 72 hours after exercise, often peaking around 48 hours. How long do DOMS usually last depends on factors like the intensity of the workout, the type of exercise, and your fitness level. Beginners or those trying new exercises may experience soreness for up to 3-5 days.

Should you exercise with DOMS? 

Exercising with DOMS (Delayed Onset Muscle Soreness) can be safe, but it depends on the severity. Should you exercise with DOMS, gentle activity like walking, cycling, or light mobility work can actually help increase blood flow, reduce stiffness, and speed up recovery. Avoid high-intensity workouts or heavy lifting targeting the sore muscles, as this can increase the risk of injury and prolong soreness. 

Listening to your body is key - modify your workouts, focus on recovery, and gradually return to full intensity when the soreness subsides.

Prevent and Manage DOMS with Expert Personal Training

Our dedicated Personal Training team at Village Health & Wellness Clubs will help you find the optimal balance between training and recovery, ensuring your workouts are effective without pushing your body too far. 

With expert guidance, you’ll learn how to train smarter, reduce the risk of excessive muscle soreness, and recover properly between sessions. Find your local club today.