Whether you’re a seasoned gym-goer or just getting started on your fitness journey, muscle soreness is a universal experience. You hit a tough workout and, a day or two later, your muscles scream in protest. This post-workout discomfort—technically known as Delayed Onset Muscle Soreness (DOMS)—can be confusing, frustrating, and sometimes even rewarding.
But what exactly causes it? And should you be concerned?
In this article, we break down 9 essential things you need to know about muscle soreness, backed by scientific research and practical advice. Whether you’re chasing gains or simply aiming to stay consistent with your workouts, understanding DOMS will help you train smarter, recover faster, and avoid common pitfalls.
1. What Is Muscle Soreness, Really?
Muscle soreness—especially DOMS—refers to the pain or stiffness felt 12–72 hours after intense or unfamiliar exercise. It’s most pronounced when you engage in eccentric movements (like lowering a dumbbell or running downhill) that place high mechanical tension on muscles.
According to the American College of Sports Medicine (ACSM), DOMS is a normal physiological response to exercise-induced microtrauma in muscle fibers, especially when training intensity or type changes suddenly (ACSM, 2021).
2. DOMS Is NOT Caused by Lactic Acid
This is one of the most persistent fitness myths. For years, lactic acid was blamed for soreness. In reality, lactic acid clears from the muscles within hours of exercise.
DOMS is actually caused by microscopic damage to muscle fibers, leading to inflammation and a chain of healing responses. A 2003 study published in the Journal of Applied Physiology concluded that lactic acid accumulation is unrelated to DOMS (Cheung et al., 2003).
3. It’s More Intense After New or Unfamiliar Workouts
Ever tried a new HIIT session, yoga class, or heavier squats and felt wrecked the next day? That’s DOMS in action.
New exercises or increased intensity create more muscle damage, and your body hasn’t adapted—yet. Over time, repeated exposure leads to what’s known as the “repeated bout effect,” where the same workout causes significantly less soreness as your muscles become more resilient.
4. Soreness Isn’t Always a Sign of a “Good” Workout
A common misconception is that more soreness = better results. That’s not necessarily true. While mild soreness can indicate that you’ve challenged your muscles, extreme soreness isn’t a goal and could even mean you’ve pushed too far.
Overtraining without proper recovery can lead to reduced performance, injury risk, and even a condition called rhabdomyolysis (muscle breakdown that affects kidneys), especially if soreness is paired with swelling or dark urine (NHS, 2020).
5. It Can Affect Strength and Performance
DOMS can temporarily reduce your range of motion, coordination, and muscle strength, often lasting up to 72 hours. This is particularly important for athletes or anyone doing back-to-back workouts.
According to a study in the European Journal of Applied Physiology, soreness may impair neuromuscular function, especially in activities requiring balance and explosive movement (Howatson & van Someren, 2008).
Pro tip: Plan your toughest workouts with sufficient rest in between, especially for sore muscle groups.
6. Gentle Movement Can Help Ease Soreness
Though your instinct might be to rest completely, low-intensity movement can help relieve soreness by increasing blood flow, which promotes nutrient delivery and waste removal from affected muscles.
Examples include:
- Light walking or cycling
- Swimming or water aerobics
- Dynamic stretching
- Yoga
One study showed that light activity post-exercise decreased DOMS levels faster than complete rest (Zainuddin et al., 2005).
7. Massage and Foam Rolling Work Wonders
Both massage therapy and self-myofascial release (SMR) using foam rollers can significantly reduce soreness and improve recovery.
A 2015 meta-analysis published in the International Journal of Sports Physical Therapy found that post-exercise massage reduced DOMS by up to 30% and improved range of motion (Davis et al., 2015).
Foam roll sore muscles for 1–2 minutes each, focusing on tight spots. It may feel uncomfortable at first, but it works.
8. Nutrition Plays a Key Role in Recovery
Muscle recovery is fueled by proper post-workout nutrition. Consuming protein helps repair damaged fibers, while carbs replenish glycogen stores.
Include:
- 20–30g of high-quality protein (e.g., whey, chicken, tofu)
- Carbohydrates (sweet potatoes, rice, fruits)
- Omega-3 fatty acids (salmon, chia seeds) to reduce inflammation
- Hydration: water, electrolytes, or coconut water
A study published in Nutrients highlighted that protein and amino acid supplementation post-exercise can accelerate muscle repair and reduce soreness (Jäger et al., 2017).
9. You Don’t Need to “Wait” Until the Soreness Disappears
While it’s okay to train through mild soreness, it’s crucial to listen to your body. If the pain is intense, limit exercise or modify your routine to avoid the sore area.
For example:
- Do upper-body work if your legs are sore.
- Choose mobility or stretching routines.
- Focus on core or balance work.
Training with severe soreness can reduce workout quality and increase injury risk, particularly when movement patterns are altered due to pain.
Final Thoughts
Muscle soreness is part of the fitness journey—but it’s not a requirement for success. Understanding why it happens, how to manage it, and what it actually means helps you train smarter and recover faster.
To recap:
- DOMS is caused by muscle damage and inflammation, not lactic acid.
- New or eccentric workouts trigger it more.
- Gentle movement, massage, and smart nutrition can speed recovery.
- Pain doesn’t equal progress—consistency and programming do.
So next time you struggle to sit down after leg day, smile. Your body is adapting. Just don’t forget to stretch, refuel, and show up for your next workout a little wiser.
References:
- ACSM. (2021). Understanding Delayed Onset Muscle Soreness. www.acsm.org
- Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed Onset Muscle Soreness. Journal of Applied Physiology.
- NHS. (2020). Rhabdomyolysis: Causes, Symptoms & Treatment. www.nhs.uk
- Howatson, G., & van Someren, K. A. (2008). DOMS and Performance. European Journal of Applied Physiology.
- Zainuddin, Z., Newton, M., Sacco, P., & Nosaka, K. (2005). Effects of Massage on DOMS. Journal of Athletic Training.
- Davis, H. L., Alabed, S., & Chico, T. J. (2015). Foam Rolling and Muscle Soreness. IJSPT.
- Jäger, R., et al. (2017). Protein Intake and Muscle Recovery. Nutrients.
💬 Still sore from your last workout? Share your favorite recovery strategy in the comments below!
