DOMS recovery: How to ease and prevent muscle soreness

Whether you’re new to exercise or already smashing regular workouts, you’ve almost certainly experienced that familiar ache that creeps in a day or two after exercising. Standing up and sitting down are only possible in slow motion, and every set of stairs suddenly feels like a mountain to climb. Welcome to DOMS.

While DOMS is a completely normal part of getting stronger, that doesn’t make it any less uncomfortable. The good news? There are ways you can speed up DOMS recovery, ease soreness, and reduce how often it strikes. This guide breaks down what DOMS is, why it happens, and the best recovery methods to help you feel looser, lighter, and ready for your next session.

What is DOMS?

Delayed Onset Muscle Soreness (DOMS) is the muscle discomfort you can feel in the hours following unfamiliar or intense exercise.

Unlike the immediate burn you get during a tough set, DOMS can sometimes hit several hours later. The sensation often lasts 12-72 hours and ranges from mild tightness in the muscles to significant soreness that restricts your range of movement.

While it may seem alarming, DOMS is actually a normal part of the muscle adaptation process, signalling that your body is rebuilding tissue stronger than before.

What Causes DOMS?

Despite common misconceptions, DOMS isn’t caused by lactic acid, which typically clears from your system within an hour of exercise. Instead, DOMS are thought to be caused by:

1. Microscopic Muscle Damage

Working out harder than you typically would can overload the muscles, causing tiny tears to occur within the muscle fibres. Excessive tearing can lead to inflammation, resulting in muscle soreness.

However, this is a normal process, and your body will naturally repair these microtears, leading to muscle growth.

2. Inflammation

Your immune system increases blood flow to the damaged area to begin the repair process. This inflammation contributes to the aching, stiff sensation of DOMS.

3. Novel or Eccentric Movement

Eccentric contractions—or the lengthening of the muscle under load during exercises such as downhill running or lowering a weight into a deep squat—are notorious for producing DOMS.

You may also experience muscle soreness following activities your body isn’t used to. For example, if you play tennis for the first time, you may find that the muscles in your forearms ache the next day.

The intensity of your soreness can vary depending on your fitness level, workout type, and recovery strategies. But while DOMS is normal, it’s not a sign of a great workout on its own. You don’t need crippling soreness to make progress.

How to Ease DOMS: The Best DOMS Recovery Methods

Sadly, there’s no instant cure for DOMS. But if you’re in a rush to recover—perhaps because you’re preparing for another workout or a big event like HYROX—here’s how to speed up DOMS recovery and reduce your discomfort.

1. Active Recovery

Low-intensity movement is one of the most effective DOMS recovery strategies. Active recovery increases blood flow, delivering fresh oxygen and nutrients to sore muscles.

Ideal exercises include:

• Walking

• Cycling at a gentle pace

• Swimming or aqua jogging

• Yoga or Pilates

Aim for 20-30 minutes of gentle movement. This should be just enough to get your blood pumping without overexerting yourself.

2. Light Stretching

While deep stretching of a sore muscle can make things worse, gentle stretching will alleviate stiffness and improve mobility. Try:

• Dynamic stretches, such as arm circles and leg swings

• Light static stretches, such as hamstring stretches or child’s pose

• Mobility flows for your hips, shoulders, and spine, including cat-cow stretch, lunges, and torso rotations

Stretching won’t magically erase DOMS, but it can help you move more freely and reduce the “robot walk” effect.

3. Adequate Protein Intake

Protein is essential for muscle repair and growth. Ensuring your diet includes sufficient protein can support faster recovery. Good sources of protein include:

• Chicken, turkey, or lean beef

• Eggs

• Beans, chickpeas, and lentils

• Greek yoghurt

• Fish and seafood

• Tofu or tempeh for plant-based diets

Try to spread your protein intake throughout the day and include some in every meal.

4. Proper Hydration

Dehydration can worsen muscle tightness. Staying hydrated helps maintain the balance of fluids in the body, which is crucial for muscle contraction and relaxation.

It’s important to drink water throughout the day, especially during and after workouts. Adding electrolytes, particularly after intense sessions, may also support better recovery, as they can help you replenish some of the body’s essential minerals like sodium and potassium.

5. Heat or Ice Therapy

Warmth increases circulation, which helps reduce stiffness. Try:

• A warm bath or hot shower

• A heated pad

• A sauna or steam room (if available)

For some people, cold therapy is better for reducing inflammation and discomfort. If your muscles feel particularly swollen or hot, ice baths or packs may help.

However, avoid prolonged icing immediately after strength training, as it can interfere with the muscle-building process.

6. Massage or Self-Myofascial Release

Massage therapy can help relax tight muscles and improve circulation throughout the body. You can use:

• A foam roller—particularly beneficial before or after exercise, and an effective strategy for reducing the severity of DOMS

• A massage ball—great for applying pressure to trigger points to release tension

• A massage gun—ideal for DOMS requiring more targeted and deep relief

• Professional sports massage—comprehensive treatment from trained professionals who use various techniques to manipulate the muscles and soft tissues

7. A Good Night’s Sleep

Sleep is when your body performs most of its repairing and rebuilding. Without enough rest, your body may struggle to repair the micro-tears in the muscle fibres that make DOMS so uncomfortable.

Both quantity and quality of sleep are important here. Aim for 7-9 hours per night, and if you can, keep a consistent bedtime routine.

8. Anti-Inflammatory Foods

Foods with anti-inflammatory properties offer a gentle option for muscle recovery.

Try incorporating the following into your diet to reduce inflammation naturally:

• Berries

• Salmon and other oily fish

• Leafy greens

• Turmeric

• Ginger

• Nuts and seeds

How to Prevent DOMS in the Future

Prevention is always better than cure, especially if DOMS disrupts your training consistency. Here’s how to reduce how often DOMS strikes:

1. Warm Up Properly

A structured warm-up prepares your muscles, increases circulation, and primes your nervous system for exercise. Try:

• 5-10 minutes of light cardio

• Dynamic stretching

• Activation exercises like glute bridges and band pull-aparts

A proper warm-up will reduce the shock to your muscles when you begin your main workout.

2. Progress Gradually

If you jump from zero to 100 too quickly, DOMS will likely hit hard.

Instead, increase the weight, intensity, duration, and complexity of your workouts by small increments each week. This is referred to as progressive overload, and it’s an essential strategy for avoiding training plateaus and overtraining.

3. Introduce New Exercises Slowly

When trying a new workout style or movement pattern, reduce volume at first. This gives your muscles time to adapt and reduces the severity of future DOMS.

4. Cool Down After Training

A proper cool-down helps your body transition from high intensity to rest, reducing muscle tightness. Even five minutes of gentle walking, light stretching, or foam rolling can make a difference.

5. Train Consistently

Ironically, the more irregular your workouts are, the worse DOMS tends to be. Regular training helps your body adapt, making soreness less intense over time.

6. Stay Hydrated and Well-Nourished

Your muscles need fuel and fluid to perform and recover. A diet rich in whole foods, lean proteins, and anti-inflammatory ingredients will reduce overall soreness.

7. Use Proper Technique

Poor form can place excessive strain on muscles not intended to handle the workload during a specific exercise, making DOMS more likely. If you’re unsure about the correct technique for a specific exercise, speak to a personal trainer or coach for guidance.

Whether you're lifting your first dumbbell or chasing new personal bests, managing DOMS effectively helps you train consistently and stay motivated. At The Gym Group, we offer everything you need to support your fitness journey:

• High-quality equipment for strength, cardio, and mobility
• A packed schedule of free classes
• Friendly trainers who can guide your technique

• 24/7 access at most locations

• Flexible, affordable memberships

We’re ready to help you feel stronger, recover smarter, and take the guesswork out of your training. Find your nearest Gym and begin your fitness journey with confidence.