How to Treat Delayed Onset Muscle Soreness (DOMS)

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Post-Workout Dynamic mobility: Spine and outer hip

You know that feeling of sore muscles after a strenuous strength workout or a speed session - maybe after you’ve run a lot of hills? There is a name for that! It’s called DOMS, and Coach Amy has some advice for what to do when this happens.

What is DOMS?

Delayed Onset Muscle Soreness (DOMS) occurs 12-24 hours after a workout or race. It is okay and normal to experience mild-moderate cases of DOMS, especially with certain kinds of exercises. Do not confuse DOMS with pain due to injury, which occurs almost immediately. If you suspect injury, click on the button below.

How do I treat DOMS?

Resting the affected muscle groups, dynamic movement, and cross-training are the best medicine in mild to moderate cases.

DOMS Treatment List

  • relative rest

  • dynamic mobility 

  • moist heat

  • compression socks/sleeve 

  • Kinesio Tape (applied for lymph drainage)

  • cupping 

  • light massage/myofascial release 

  • proper hydration and nutrition 

Reduce the intensity and duration of exercise for 1-2 days following intense DOMS-inducing exercise. Resting the areas of the body experiencing DOMS allows proper recovery so you can resume training quicker. You can exercise less affected body parts during this time and perform gentle dynamic movement of affected areas.

In severe cases of DOMS, Tylenol can help with pain. It is not an anti-inflammatory. Taking Tylenol with certain prescription medications or in the case of certain medical conditions can be contraindicated. Always check with your doctor first if you are uncertain. 

What NOT to do when experiencing DOMS.

Successful training relies on a normal inflammatory repair process. If you hamper that inflammatory process with ice and NSAIDs, you could negatively impact your overall training response. Deep tissue treatments and stretching during early DOMS can also delay healing and cause injury. 

During the DOMS, avoid the following:

  • stretching

  • NSAIDs (non steroidal anti-inflammatories e.g. ibuprofen)

  • Ice and ice baths

  • deep tissue massage

  • percussion massage

  • deep tissue treatment devices like scrapers, dense foam rollers 

If you do not recover from DOMS within 24 hours of onset, talk to your physical therapist, coach, or personal trainer so they can help you modify and navigate the recovery process successfully.

DOMS happens. Honor it and know what to do so you can resume training safely.