What Is DOMS? (Delayed Onset Muscle Soreness Explained)

Quick Answer

DOMS, or Delayed Onset Muscle Soreness, is the muscle soreness that develops 12–24 hours after exercise and usually peaks between 24 and 48 hours later. It occurs when muscles experience microscopic damage during training, particularly after unfamiliar or intense exercise. While uncomfortable, DOMS is a normal part of the muscle recovery process.

What DOMS Feels Like

DOMS usually causes a dull, aching soreness in the muscles rather than sharp pain.

Common symptoms include:

• Muscle stiffness
• Tenderness when touching the muscle
• Reduced strength or power
• Temporary loss of flexibility

The soreness is often most noticeable when performing everyday movements such as walking downstairs or sitting down after a heavy leg workout.

If you're unsure how long this soreness typically lasts, see our guide on how long muscle soreness lasts after a workout.

Why DOMS Happens

DOMS occurs when muscles are exposed to stress they are not fully adapted to.

This can happen when:

• Starting a new training program
• Increasing training intensity
• Performing new exercises
• Increasing training volume

During these workouts, tiny microscopic damage occurs within muscle fibres. The body then triggers an inflammatory response to repair this tissue.

This repair process is what eventually leads to stronger and more resilient muscles.

Exercises That Cause More DOMS

Certain types of movements are more likely to produce soreness.

Eccentric exercises

DOMS is most commonly associated with eccentric muscle contractions, where muscles lengthen while under tension.

Examples include:

• Lowering into a squat
• Walking or running downhill
• Lowering a weight during a biceps curl
• The lowering phase of push-ups

These movements create more mechanical stress within the muscle fibres.

Large compound exercises

Exercises that train large muscle groups often create more soreness because they involve heavier loads.

Examples include:

• Squats
• Deadlifts
• Lunges
• Pull-ups

These exercises can lead to significant soreness, especially if your body is not yet adapted to the workload.

How Long DOMS Usually Lasts

DOMS usually follows a predictable timeline.

12–24 hours after training
Mild soreness or stiffness may begin.

24–48 hours after training
Soreness typically reaches its peak.

48–72 hours after training
The muscles gradually begin to recover.

3–5 days after training
Most soreness disappears.

If you’re wondering whether it’s safe to exercise during this period, see our guide on whether you should train with sore muscles.

How to Reduce DOMS

While DOMS cannot always be prevented, several strategies may help reduce its severity.

Light activity

Gentle movement such as walking, cycling, or mobility exercises can increase blood flow and reduce stiffness.

Sleep and recovery

Sleep is one of the most important factors in muscle recovery. Most muscle repair occurs during deep sleep cycles.

Nutrition

Adequate protein and carbohydrates support muscle repair and energy restoration. Certain foods may also support recovery, which we discuss in our guide on the best foods for muscle recovery after exercise.

Foam rolling

Foam rolling may help reduce muscle tightness and improve mobility after exercise.

You can read more about this in our article on whether foam rolling helps muscle recovery.

Massage

Massage may reduce the perception of soreness and help muscles feel more relaxed after intense workouts.

Many athletes use sports massage to support muscle recovery.

When DOMS Might Not Be Normal

DOMS usually feels like a dull, aching soreness that gradually improves.

However, pain may indicate an injury if you experience:

• Sharp or sudden pain during movement
• Swelling around a joint
• Severe weakness
• Pain lasting longer than a week

In these cases it may be best to stop training the affected muscle and seek professional advice.

‍

FAQ

Is DOMS a good sign after a workout?

DOMS simply indicates that muscles were exposed to new or intense stress. While it can occur after effective workouts, soreness is not required for muscle growth.

Can beginners get DOMS more easily?

Yes. Beginners often experience more soreness because their muscles are not yet adapted to the exercises they are performing.

Should you train with DOMS?

Light training may be possible with mild soreness, especially if you train different muscle groups. Learn more in our guide on whether you should train with sore muscles.

Does stretching prevent DOMS?

Stretching may reduce muscle stiffness but does not significantly prevent or eliminate DOMS.

What helps DOMS recover faster?

Sleep, proper nutrition, light movement, foam rolling, and massage can all support recovery and reduce soreness.

Conclusion

Delayed Onset Muscle Soreness is a common response to exercise, particularly after new or intense training sessions. Although it can feel uncomfortable, it is a normal part of the muscle recovery process.

By allowing adequate recovery time and supporting your body with good sleep, nutrition, and light movement, you can manage DOMS effectively and continue training consistently.

Related Muscle Recovery Guides

If you're dealing with sore muscles after training, you might also find these guides helpful:

• Should You Train With Sore Muscles? – Learn when it’s safe to keep training and when rest is the better option.
• How Long Does Muscle Soreness Last After a Workout? – Understand the typical DOMS timeline and what affects recovery speed.
• How to Reduce Muscle Soreness After a Workout – Practical strategies that can help reduce soreness and support faster recovery.