You made it to the gym, you crushed your workout, and you felt stronger than ever! So why do your muscles feel so sore the next morning that even walking down stairs (or sitting on the loo!) feels like your legs are on fire?! That’ll be the DOMS.
In case you’re not familiar, DOMS stands for Delayed Onset Muscle Soreness. An oh-so-lovely reminder from your muscles that you really put the work in the day before. But what’s actually happening? Is DOMS a sign of muscle growth? And how long will the soreness last? We’re about to delve into the full ‘DOMS’ meaning, and answer all of your burning questions - before your next sweat session!
What Does DOMS Mean?
DOMS is the stiffness and tenderness you feel in your muscles after exercising. It usually kicks in around 12-24 hours after finishing a workout but usually peaks at around the 48-hour mark. It’s usually more noticeable when you increase the intensity, resistance, or reps within your regular workout routine. However, you’ll really feel it when you try something brand new. Who remembers the sheer agony in the days after their first spin class? The answer - literally everyone.
So we know when DOMS happens, but why does it happen?
Why Does DOMS Happen?
On the surface, DOMS is your body’s response to microscopic muscle damage from vigorous activity. On a deeper level, DOMS happens when you challenge your muscles in unfamiliar ways. As we said, a new gym class, extra reps, heavier weights, a particularly long run, if it’s something you don’t usually do, you’ll likely experience muscle soreness. But why?
Let’s clear up one common myth first, Lactic acid is not to blame. While lactic acid does build up as you exercise, it clears from your system within an hour. The real culprit? The eccentric phase of movement. This is the action of your muscles lengthening under tension to control a movement. Examples would be lowering a dumbbell, squatting, lunging, and even running downhill.
As your muscles lengthen and stretch, tiny tears form in their fibres. In order to repair those tears, white blood cells and nutrients are sent to your muscles which triggers an inflammatory response. Sounds awful, we know, but it means your muscles will become stronger and stronger over time. So yes, that post-workout pain has a purpose. But does that mean what we think it does?…
Is DOMS a Sign of Muscle Growth?
The short answer? Not necessarily.
Don’t get us wrong, DOMS can certainly indicate you’ve thoroughly and effectively challenged your muscles, however, it doesn’t directly measure or define your progress. What we mean is, you can still build strength and muscle without feeling sore. This is especially true as your body starts to adapt to consistent training.
All that said, mild soreness after a particularly tough session can show that you’re testing new muscle fibres and pushing your muscles in the right direction. Our advice? Never use pain as your sole progress marker. Overdoing it, which as we all know is easy to do when you’re striving for quick results, you can actually stall your progress by lengthening recovery time and increasing your risk of injury.
How Long Does DOMS Last?
Legs screaming at you after way too many squats? We feel for you! The good news is, your DOMS may only last around 24 hours. The bad news, it may linger for around 72 hours or more. This all depends on the workout intensity, your recovery habits, and your fitness level. So yes, it’s definitely worth working on a routine that incorporates warming up beforehand, knowing your limits during, and understanding what works to calm you and your muscles afterwards.
Additionally, if the soreness lasts longer than three days, or if it’s severe enough to limit even simple movements, that’s a red flag for overtraining or potential muscle strain.
Gentle activity can help, but if the pain feels sharp or you notice swelling, give your muscles the rest they need. Pay close attention to your body and make sure to seek the help of your healthcare provider if or when that happens.
What Helps Sore Muscles After Workout Sessions?
If you find yourself suffering from the effects of DOMS, don’t panic. There are plenty of actions you can take to help relieve the pain and feel that sweet relief sooner rather than later! Here are five of our go-to remedies.
1. Try Active Recovery
Step outside for a light walk, do some simple yoga, or go for a gentle cycle around the park - if your thighs can take it! Low-intensity movement increases blood flow, helping deliver much-needed oxygen and nutrients to sore muscles.
2. Stretching and Mobility Are Key
Gentle stretching, and also at-home foam rolling, can relieve tension and improve flexibility. Be sure to focus on slow, controlled movements rather than fast or aggressive stretching - that will only aggravate your muscles more.
3. Hydration and Electrolytes
Your muscles, as we know, need adequate amounts of water and electrolytes to function properly. That’s why staying hydrated before, during, and after a workout is so important for recovery support and reducing cramping. Since water alone isn’t enough to keep your muscles supple, electrolytes can offer a much-needed boost. For a simple (and genuinely delicious) way to boost your hydration levels, try our electrolyte drink mixes, the OQO Hydration Plus, which come in two flavours, strawberry and watermelon, and green apple.
4. Protein and Amino Acids
Wondering why every fitness enthusiast you encounter bangs on so ruthlessly about hitting their daily protein goals? It’s because protein is actually crucial for muscle repair!
Post-workout, high-protein meals and protein shakes can speed up your recovery. Especially those including BCAAs (branched-chain amino acids), like leucine, which triggers muscle protein synthesis to help with repair and a reduction in muscle soreness. Protein helps you achieve your daily diet goals and maintain proper muscle function and immune health.
As for the foods you should be eating to level up your protein intake, you’re spoilt for choice!
For meat and dairy diets:
- Poultry
- Fish
- Lean meat
- and dairy products including cottage cheese and Greek yoghurt.
For Vegans and vegetarians:
- Soy
- Tofu
- Nuts and seeds
- Beans and lentils
5. Magnesium and Anti-Inflammatory Foods
Magnesium supports muscle relaxation and reduces cramps. Luckily, it’s easy to introduce it into your diet. You’ll find it in foods like spinach, almonds, and avocado so start adding them to your meals when you can - especially on workout days. Additionally, anti-inflammatory foods like berries, turmeric, oily fish, and spices like ginger and turmeric can ease soreness naturally.
More Supplements That Support Recovery
Even the best recovery habits need a little backup sometimes. If you feel you’re not getting what you need from food, hydration, and movement, here are some supplements we recommend to help you fight off DOMS.
- Omega-3 Fatty Acids: Help make your joints more supple, reduce inflammation, and ease post-workout muscle stiffness.
- Magnesium: Assists recovery by helping your muscles to relax and contract properly. It also supports deep, restful sleep by relaxing your body and calming the nervous system. For a boost - try our Magnesium Liposomal Shot. Take one pouch daily either on its own, with water, or mixed into a smoothie. This clean, vegan, fast-absorbing liquid shot is specially designed to support your muscle, nerve, and sleep health.
- BCAAs: Reduce post-workout fatigue
- Creatine: Can improve muscle strength and therefore speed up recovery time ahead of future workouts.
Soreness Might Signal Progress - But Recover Smartly
Whilst it’s tempting to wear post-workout soreness as a badge of honour for a job well done, it’s important to remember, your body is telling you something. It’s telling you it’s adapting, that your muscles have been under stress, that you need to support muscle recovery the best you can. So, embrace the process, but don’t let DOMS derail your training or motivation. Focus on smart recovery and always: stretch, hydrate, refuel, and rest.
The next time DOMS strikes, you’ll know exactly what’s happening and how you can support your muscles and your body through it.
Looking to optimise your recovery routine even further? Scroll Diso's supplement and wellness guides and discover how to support your muscles every step of the way.