How Do You Relieve Delayed Onset Muscle Soreness After Exercise?

Whether you're new to exercise or a seasoned pro, muscle soreness will almost always happen at some point in your training. Any strenuous activity can trigger this delayed-onset muscle soreness (DOMS) after exercise. But it doesn't have to delay your training.

Here's what to know about DOMS, including ways to ease the pain.

What is delayed-onset muscle soreness?

DOMS is muscle soreness that typically starts 12 to 24 hours after exercise. Pain, stiffness, and other symptoms usually peak 24 to 72 hours after training and then start to get better.

This delayed pain shouldn't be confused with acute muscle soreness that occurs during a workout. Pain during exercise may be a sign that you're overdoing it or training with improper form. Both of these common workout mistakes can lead to injury.

Although DOMS can affect anyone, it's common in beginners or people who return to exercise after a long break. And it can hinder your workout performance, putting a temporary dent in your fitness plans.

Symptoms of DOMS

Despite what the name suggests, delayed-onset muscle soreness may cause more than aches and pains. Common symptoms include:

• Muscle pain

• Swelling

• Joint stiffness

• Temporary reduction in a joint's range of motion

• Tenderness in the area that's sore

• Temporary reduction in strength of the affected muscles

What causes DOMS?

Exercise-induced muscle damage and inflammation may cause DOMS. But that damage is actually a good thing.

When you exercise, the physical stress can create microscopic tears in your muscle fibers. These small tears trigger inflammation that causes soreness as your muscles repair and adapt to the unfamiliar stress. That's why DOMS is common after new or vigorous exercise when your muscles haven't had time to adjust. While it doesn’t feel great, DOMS can be a natural part of the muscle-strengthening process.

DOMS can set in after any high-intensity workout. But it usually happens after eccentric exercise.

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With eccentric exercises — like lowering a barbell or jogging downhill — your muscle lengthens as it contracts. The severity of your pain depends on the amount of force placed on your muscles. So the harder the workout, the more likely you'll have DOMS later.

How do you treat DOMS?

The most effective treatment for DOMS is time. Typically, the soreness begins to fade after 72 hours and resolves within 5 to 7 days. But you can ease pain and discomfort with these expert-backed strategies.

Massage therapy

Massage therapy is a relaxing way to unwind. And according to one review, it may lessen DOMS symptoms after strenuous exercise. The researchers note that this benefit may be due to more blood and lymphatic fluid circulation and less muscle tension. They suggest that the best time to get a massage is about 48 hours after a hard workout. Consider alternatives like a massage gun if you can't get a professional massage.

Topical ointment

Pain-relief creams, gels, or ointment can be helpful if you're sore in a specific area, according to pharmacist Daniel Breisch, PharmD, of Mountain View Pharmacy in Utah. The drawback, he says, is that you may need to apply topical pain relievers 2 to 4 times daily. Essential oils may also be helpful.

OTC pain relievers

If DOMS limits your movement, taking nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen is often helpful, says Breisch. Just be sure to read the label and avoid taking more than directed within a 24-hour period. And if you have to take NSAIDs for more than a few days in a row, let your healthcare provider know.

Cold baths

Slipping into a cold bath for 10 minutes about 24 to 48 hours after your training session can ease swelling and improve circulation, which helps with DOMS, says Chris Kolba, PT, PhD, a physical therapist at Ohio State Wexner Medical Center.

Some athletes swear by ice baths to relieve sore muscles. But Kolba says that having someone nearby when you take the plunge is important. They can help if you have an unexpected reaction, like dizziness. If you're solo, try ice packs instead.

Warm baths

Heat therapy might also do the trick. Research shows that using ice or a heating pack 1 hour after exercise can lessen muscle pain from DOMS. Warm baths have the added benefit of helping you relax and get a good night's sleep.

Protein and carbs

It's best to grab a meal or snack with protein and carbohydrates within an hour or two of your workout, says Stephanie Hnatiuk, RD, Winnipeg, Manitoba-based dietitian and sports nutrition specialist. According to Hnatiuk, the protein helps repair damaged muscles and ease soreness while the carbs replenish glycogen, the energy stored in your muscles.

Active recovery

One of the best ways to ease sore muscles is to keep moving, suggests doctor of physical therapy Carol Mack, DPT, CSCS. But choose the correct activity. Doing another intense workout will likely make DOMS worse, she says.

Instead, practice active recovery to give your achy muscles a break. These low-impact workouts can ease muscle pain as you recover from vigorous training sessions. Try gentle movements like a leisurely walk, a slow yoga class, or a short swim on active recovery days.

Can you prevent DOMS?

You can't always avoid delayed-onset muscle soreness. But some strategies may reduce the severity and help you heal faster.

Consider these best practices to help your muscles prepare and recover from exercise:

• Try foam rolling. Some people swear by foam rollers as a post-workout tool. But it might also be effective before exercise. A review in the Journal of Sports Science & Medicine found that foam rolling followed by stretching before a workout improved performance and aided recovery.

• Warm up and cool down based on your activity. Dynamic movement that mimics your workout is ideal for an effective warmup, says Mack. For instance, an easy jog would be a warmup for speed work if you're a runner. A short cooldown with static stretches can help you return to a baseline and aid recovery.

• Progress gradually. Progression is critical in any sport. For example, you might increase the weight or number of reps in strength training. The key is to progress bit by bit to lower the risk of injury and DOMS. "You may feel like you're going too slowly, especially if you have big goals," says Mack. "But if you want to do this sport for the long-term, slow progression is the way to go."

• Stay hydrated. Research suggests that dehydration may increase the risk of DOMS, especially if you're not used to exercising. Proper pre- and post-workout hydration is key for exercise performance and recovery.

When to get medical help for DOMS

Delayed-onset muscle soreness doesn't usually need medical attention. Even if your symptoms temporarily limit your activity, they should peak about 48 hours after exercise and then gradually begin to taper off, says Mack.

But you should let your healthcare provider know if you see any of the following symptoms:

• Sharp or worsening muscle pain

• Pain that lasts longer than a week

• Swollen arms or legs

• Dark urine

In some cases, you might have mistaken a stress fracture, sprain, or other injuries for muscle soreness.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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