How to Recover From DOMS and Muscle Soreness Quickly

Have you ever woken up the day after a tough workout feeling like your muscles are staging a revolt? That achy, stiff feeling is known as Delayed Onset Muscle Soreness or DOMS for short. 

It’s a common experience for many people who exercise, from beginners to seasoned athletes. While a bit of soreness can make you feel like you’ve accomplished something, too much can leave you hobbling around and dreading your next gym session.

In this article, we’re going to study what DOMS really is, why it happens, and most importantly, how you can recover from it faster. 

What Causes DOMS?

Let’s start with the basics. DOMS isn’t just your body being dramatic – it’s a real physical response to exercise. When you work out, especially when you do exercises that are new to you or more intense than usual, you create tiny tears in your muscle fibres. It’s kind of like what happens when you break in a new pair of shoes – there’s some initial discomfort, but it leads to positive changes.

These micro-tears in your muscles trigger your body’s repair process. It’s during this repair that your muscles actually get stronger and more resilient. But while that’s happening, you feel sore. It’s your body’s way of saying, “Hey, we’re working on some improvements here!”

How Long Does It Typically Take for DOMS to Go Away?

DOMS has a pretty predictable timeline, which can be helpful to know so you’re not caught off guard:

1. Onset — The soreness usually kicks in about 12 to 24 hours after your workout. So if you’re feeling fine right after exercise but wake up stiff the next morning, that’s totally normal.
2. Peak — The worst of it typically hits around 24 to 72 hours post-workout. This is when you might find yourself wincing as you lower yourself onto a chair or groaning as you climb stairs.
3. Duration — For most people, DOMS clears up within 2 to 3 days. If you’re still feeling really sore after 3 days, you might have pushed a bit too hard during your workout.

Difference Between Doms And Acute Muscle Soreness

Here’s a quick way to tell the difference:

• Acute Muscle Soreness

Acute muscle soreness is what you feel during or right after a workout. It’s that burning sensation in your muscles when you’re on your last few reps or sprinting to the finish line. This type of soreness usually fades pretty quickly once you stop exercising.

• Delayed Onset Muscle Soreness

DOMS, on the other hand, is the soreness that creeps up on you later. It’s more of an all-over ache in the muscles you’ve worked, and it sticks around for a day or two.

The Relationship Between Doms And Muscle Growth

Now, you might be wondering, “If I’m really sore, does that mean I’m getting stronger?” Well, it’s not quite that simple. While some degree of DOMS can indicate that you’ve challenged your muscles, being super sore doesn’t necessarily mean you’re making more progress.

In fact, if you’re constantly dealing with severe DOMS, it might mean you’re pushing too hard and not giving your body enough time to recover. Remember, it’s during recovery that your muscles actually get stronger. So while a bit of soreness is okay, your goal shouldn’t be to feel like you’ve been hit by a truck after every workout.

The key is finding a balance – challenging your muscles enough to stimulate growth, but not so much that you’re in pain for days. It’s about consistency and gradual progression, not about who can be the sorest after a workout.

How Can You Recover From Delayed Onset Muscle Soreness (DOMS) Faster? 

Now that we understand what DOMS is and why it happens, let’s learn how you can speed up your recovery. 

The given 6 strategies are tried and tested, and used by athletes and fitness enthusiasts alike.

• Nutrition

You’ve probably heard the saying “you are what you eat,” and when it comes to DOMS recovery, it couldn’t be more true. What you put into your body after a tough workout can make a big difference in how quickly you recover.

• Protein intake

After a workout that leaves you sore, your muscles are literally rebuilding themselves, and they need protein to do it. Aim for about 1.4 to 2 grams of protein per kilogram of your body weight each day. 

Good protein sources include lean meats like chicken and turkey, fish like salmon or tuna, eggs, Greek yoghurt, and plant-based options like tofu, lentils, and quinoa. Don’t forget to spread your protein intake throughout the day. 

Your body can only use so much protein at once, so having some with each meal is better than loading up all at once.

• Anti-inflammatory foods

When your muscles are sore, there’s usually some inflammation going on. While a little inflammation is part of the healing process, too much can slow you down. Eating anti-inflammatory foods can help keep things in check. 

Try incorporating berries (such as strawberries, blueberries, and raspberries), leafy greens like spinach and kale, nuts and seeds, and fatty fish rich in omega-3s into your diet. 

Turmeric is a great anti-inflammatory option; try adding it to smoothies or cooking with it to reap its benefits.

• Antioxidant-Rich Foods

Antioxidants are like your body’s cleanup crew, helping to clear out waste products that can build up after intense exercise. Foods high in antioxidants include colourful fruits and vegetables (think “eat the rainbow”), dark chocolate (in moderation, of course!), green tea, and beans and legumes. Incorporating these into your diet can support your recovery process and overall health.

• Hydration

Water might seem basic, but it’s crucial for recovery. When you’re well-hydrated, nutrients can travel more easily to your muscles, and waste products can be flushed out more efficiently. Don’t wait until you’re thirsty to drink. Keep a water bottle handy and sip throughout the day. If plain water bores you, try infusing it with fruit or herbs for a flavour boost.

• Active Recovery

It might seem counterintuitive, but light movement can actually help ease DOMS. The key word here is light – we’re not talking about another intense workout.

• Light exercises

Gentle activities that get your blood flowing can help reduce stiffness and soreness. Some good options include swimming, where the buoyancy of the water takes the pressure off your joints while allowing you to move; cycling, which allows a leisurely bike ride to get your legs moving without too much impact; and jogging or brisk walking, starting with walking if you’re really sore to see how you feel. The goal here isn’t to break any records – it’s just to get moving. Listen to your body and don’t push too hard.

• Dynamic stretching

Static stretching (holding a stretch for a long time) might not be the best choice when you’re dealing with DOMS. Instead, try dynamic stretching – controlled movements that take your joints and muscles through their full range of motion. Some examples include arm circles, leg swings, torso twists, and walking lunges. These types of stretches can help improve blood flow and loosen up tight muscles without putting too much strain on them.

• Rest and Sleep

Never underestimate the power of a good night’s sleep. It’s during sleep that your body does a lot of its repair work.

Aim for 7-9 hours of sleep per night, especially when you’re dealing with DOMS. During deep sleep, your body releases growth hormone, which is crucial for muscle repair and recovery. To improve your sleep quality:

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine.
• Keep your bedroom cool, dark, and quiet.
• Limit screen time before bed – the blue light can interfere with your sleep cycle.
• Avoid caffeine late in the day.

• Compression Therapy

Compression therapy might sound high-tech, but it’s actually a pretty simple concept that can make a big difference in your recovery. It’s all about applying pressure to your muscles to boost blood flow and reduce swelling.

• Compression garments

You might have seen athletes wearing tight-fitting sleeves or leggings. These aren’t just for show – they’re compression garments, and they can help with DOMS recovery. Compression garments squeeze your muscles gently, which can help reduce swelling. They also improve blood circulation, aiding in flushing out waste products from your muscles. 

Some people find that compression wear reduces muscle vibration during exercise, preventing some muscle damage. 

• Intermittent compression devices

Taking compression up a notch, we have intermittent compression devices. These are like giant, high-tech boots that inflate and deflate, squeezing your legs in a rhythmic pattern. They’re becoming more popular among athletes and fitness enthusiasts for a few reasons. 

First, they can mimic the muscle pump effect of exercise, boosting blood flow. Second, the pressure can help push excess fluid out of your muscles, reducing swelling. Many users also report that these devices help with relaxation, which can improve sleep quality. 

According to a study, external compression has been shown to prevent the loss of elbow motion, decrease perceived soreness, reduce swelling, and promote the recovery of force production in the elbow flexors after eccentric exercise.

• Heat and Cold Therapy

Hot and cold treatments have been used for ages to deal with muscle soreness, and for good reason – they work! 

Let’s break down how you can use temperature to your advantage.

• Hot baths with Epsom salts

There’s nothing quite like sinking into a hot bath after a tough workout. Here’s why it helps:

• The heat increases blood flow to your muscles, which can speed up recovery.
• It helps relax tense muscles, easing that stiff, sore feeling.
• Adding Epsom salts to your bath provides magnesium, which some people find helps with muscle relaxation.

To try this, fill your tub with warm (not scalding) water, add a cup or two of Epsom salts, and soak for about 20 minutes. Just be sure to stay hydrated – all that heat can make you sweat!

• Contrast therapy (hot and cold)

Alternating between hot and cold can be like a workout for your blood vessels, encouraging blood flow and potentially speeding up recovery. Here’s how to do it:

• Start with heat for about 3-5 minutes (a hot shower works great).
• Switch to cold for about 1-2 minutes (turn the shower to cold).
• Repeat this cycle 3-5 times, always ending with cold.
• Or you can use a hot and cold compression device.

This isn’t the most comfortable treatment, but many people swear by it for reducing DOMS. If nothing else, it’ll certainly wake you up!

• Massage and Self-myofascial Release

Getting hands-on with your sore muscles can do wonders for recovery. Whether it’s a professional massage or some DIY techniques, here’s how you can knead your way to relief:

• Sports massage

A professional sports massage can be a game-changer when you’re dealing with DOMS. Here’s why:

• It can help break down scar tissue and lengthen muscle fascia.
• It boosts circulation, helping to deliver nutrients to your muscles and remove waste products.
• It can help identify and release tight spots you might not have noticed.

Keep in mind that a sports massage isn’t always relaxing at the moment – it can be a bit uncomfortable, especially if you’re already sore. But the relief afterwards is often worth it. Just be sure to drink plenty of water after your massage to help flush out any toxins that were released.

• Foam rolling

Can’t make it to a massage therapist? No problem – grab a foam roller and be your own masseuse. Foam rolling is a form of self-myofascial release that can help ease DOMS. Here’s how to use it:

• Place the foam roller under the muscle group you want to work on.
• Slowly roll back and forth, pausing on any spots that feel particularly tight or sore.
• Breathe deeply and try to relax – tensing up will make it less effective.

Start with just a few minutes per muscle group. As you get used to it, you can increase the duration. And remember, while some discomfort is normal, foam rolling shouldn’t be extremely painful.

How Often Should I Use a Foam Roller for DOMS Relief?

You can use a foam roller daily, even multiple times a day if needed. Start with 5-10 minutes per session and adjust based on how your body responds.

• Percussion guns

These handheld devices deliver rapid pulses of pressure into your muscle tissue. They’re like a high-tech, targeted version of foam rolling. Benefits include:

• Increased blood flow to the area.
• Breaking up knots and adhesions in your muscles.
• Quick and easy to use, even in hard-to-reach areas.

When using a percussion gun, start on a low setting and gradually increase as needed. Like with foam rolling, some discomfort is okay, but back off if it becomes painful.

How to Prevent DOMS?

While knowing how to treat DOMS is important, wouldn’t it be great if we could avoid getting so sore in the first place? While some muscle soreness is often unavoidable, especially when you’re trying new exercises or increasing your workout intensity, there are ways to minimize the impact. Let’s explore some strategies to help keep DOMS at bay.

• Proper Warm-Up And Cool-Down Routines

Think of your warm-up and cool-down as bookends to your workout – they’re essential parts of the process that shouldn’t be skipped.

• Warm-up

A good warm-up preps your body for exercise and can help reduce the severity of DOMS. Here’s what to include:

1. Light cardio — Start with 5-10 minutes of light jogging, cycling, or jumping jacks to get your blood flowing.
2. Dynamic stretching — Remember those dynamic stretches we talked about earlier? They’re perfect for a warm-up. Try arm circles, leg swings, and torso twists.
3. Sport-specific movements — If you’re about to lift weights, do a few reps with very light weights. If you’re going for a run, do some high knees and butt kicks.
4. BioMat — Incorporate a session on the BioMat to relax muscles and enhance circulation before starting your workout.

• Cool-down

Cooling down helps your body transition from high-intensity exercise back to its resting state. Here’s what to do:

1. Gradually reduce intensity — If you’ve been running, slow to a jog, then a walk.
2. Static stretching — Now’s the time for those longer holds. Stretch the main muscle groups you’ve worked on, holding each stretch for 15-30 seconds.
3. Deep breathing — Take a few minutes to focus on your breath. This can help kickstart your recovery process.

2. Gradual Progression In Workout Intensity

One of the main culprits behind severe DOMS is doing too much, too soon. Your body needs time to adapt to new stresses. Here’s how to progress safely:

1. Follow the 10% rule — Don’t increase your workout volume (like the weight you lift or the distance you run) by more than about 10% each week.
2. Introduce new exercises slowly — If you’re trying a new type of workout, start with just one or two new exercises per session, not a complete overhaul of your routine.
3. Listen to your body — If you’re still very sore from your last workout, it might be best to take an extra rest day or do some light active recovery instead of jumping into another intense session.

3. Focus On Eccentric Exercise Control

Eccentric exercises – where the muscle lengthens under tension – are often the biggest DOMS culprits. Think about lowering a weight or running downhill. While we can’t (and shouldn’t) avoid eccentric movements entirely, we can approach them more strategically:

1. Start slow — If you’re new to an exercise, focus on the eccentric portion. For example, when doing bicep curls, take 3-4 seconds to lower the weight, even if you can’t lift it back up as smoothly.
2. Gradually increase volume — Don’t jump into a workout full of eccentric-heavy exercises. Build up slowly over time.
3. Be extra careful with downhill running — If you’re training for a race with a lot of downhill sections, incorporate some downhill training in your routine, but start with short distances and gradually increase.

When You Should Seek Professional Help?

While DOMS is usually harmless and goes away on its own, there are times when muscle pain could signal something more serious. Let’s talk about when you should consider reaching out to a healthcare professional.

Signs that DOMS may be more than normal muscle soreness:

• If your pain is debilitating or prevents you from doing daily activities, it might be more than just DOMS.
• While mild swelling can occur with DOMS, significant swelling could indicate an injury.
• If you notice unusual bruising or redness, especially if it’s spreading, get it checked out.
• DOMS doesn’t cause fever. If you’re experiencing muscle pain along with a fever, it could be a sign of infection.
• If your pain lasts more than 5-7 days, it’s time to get it looked at.

Conclusion

Remember, while some muscle soreness can be a sign of a good workout, it shouldn’t be your goal. The key to fitness progress is consistency, not constant soreness. Listen to your body, give it time to recover, and focus on gradual improvements over time.

Every person’s body responds differently to exercise, so what works best for you might take some trial and error. Be patient with yourself as you find your groove.

Most importantly, don’t let fear of DOMS keep you from exercising. The benefits of regular physical activity far outweigh the temporary discomfort of muscle soreness. With the strategies we’ve discussed, you’re well-equipped to manage DOMS and keep moving towards your fitness goals.

People Also Ask:

Does DOMS Get Better the More You Workout?

Yes, generally. As your body adapts to regular light exercise, you may experience less severe DOMS. However, you might still feel sore when you change up your routine or increase intensity.

Is It Safe to Workout with DOMS?

It can be but listen to your body. Light exercise or working different muscle groups is usually fine. However, intense workouts targeting the same sore muscles might hinder recovery.

Should I Workout After 2 Days of Being Sore?

If the soreness is mild to moderate, some light exercise could actually help. If you’re still very sore after 2 days, consider more rest or very light activity.

What Factors Can Worsen DOMS?

Dehydration, poor nutrition, lack of sleep, and overtraining can all make DOMS worse. Sudden increases in exercise intensity or volume are also common culprits.

Why Do Some People Experience More Severe DOMS Than Others?

Factors like fitness level, genetics, hydration status, and nutrition can all influence how severely someone experiences DOMS. Everyone’s body responds differently to exercise stress.

Can Supplements Help with DOMS Recovery?

Some supplements like omega-3 fatty acids, turmeric, and tart cherry juice have shown promise in reducing muscle soreness. However, a balanced diet is usually sufficient for most people.

Are There Any Specific Stretches That Can Help Alleviate DOMS?

Gentle, dynamic stretches that take your muscles through their full range of motion can be helpful. Examples include leg swings, arm circles, and torso twists.

How Can I Differentiate Between DOMS and a Potential Injury?

DOMS typically affects a broad area of a muscle group and improves with movement. Injuries often cause sharp, localized pain that worsens with certain movements. If you’re unsure, it’s best to consult a healthcare professional.