DOMS Explained: Why You’re Sore After a Workout & How to Fix It Faster
We’ve all been there… after a tough workout, you wake up the next day and feel like you’ve been hit by a truck. Your muscles ache, and every movement feels like a challenge… That’s DOMS (Delayed Onset Muscle Soreness). But why does it happen, and more importantly, what can you do to make it go away faster?
What is DOMS?
DOMS is that familiar, painful feeling that hits 24-48 hours after a workout, especially when you’ve pushed your body harder than usual (think trying a new exercise, increasing your intensity, or stepping up your reps). It’s caused by the process of repair after tiny tears in your muscle fibres (these tiny tears are part of the process of building muscle a getting stronger).
When you work out, especially during strength training or eccentric exercises (like lowering weights), you’re putting strain on your muscles. Those little tears trigger inflammation, and as your body heals, you feel sore. It’s your muscles getting stronger and adapting to the work you’ve just done.
Why Does It Hurt?
The soreness comes from inflammation. When the muscle fibres repair, they swell slightly, causing pressure and discomfort in the surrounding tissue. That’s why you feel stiff and sore. The muscles are recovering and rebuilding, and this process takes time.
But while DOMS is totally normal, it doesn’t mean you have to suffer through it! There are some ways to speed up the recovery process so you can feel like yourself again.
How to Reduce DOMS (and Feel Better Faster)
While you can’t completely avoid the soreness, there are some simple recovery strategies that can make a huge difference. Here are a few you can try:
1. Get Active with some Light Movement
It might sound counterintuitive, but moving around can actually help. Gentle activities like walking, cycling, or swimming can get your blood flowing, which helps reduce stiffness and speeds up muscle recovery. Just be sure not to go too hard… think light and easy!
2. Contrast Therapy (Hot & Cold)
Alternating between hot and cold can be a game-changer. Cold therapy (like ice baths or cold plunge pools) reduces inflammation, while heat (such as a warm bath, hot pool or sauna) increases blood flow to the muscles. Together, they create a powerful recovery combo that helps reduce soreness and promote faster healing.
3. Compression Therapy
Compression boots or garments can help reduce swelling and boost circulation, speeding up muscle recovery. By applying pressure through the tissues, they help flush out the bad stuff like lactic acid and bring fresh oxygen and nutrients to tired muscles. The result? Reduced soreness and less stiffness.
4. Stay Hydrated & Fuel Your Body Right
Water is your friend when it comes to recovery. Staying hydrated helps flush out toxins and reduce muscle cramps. Pair that with a post-workout snack that includes protein and carbs to support muscle repair.
5. Get Some Rest & Quality Sleep
Your muscles repair and rebuild while you sleep, so don’t underestimate the power of a good night’s rest. Aim for 7-9 hours of quality sleep to give your muscles the time they need to recover. If you’ve been hitting the gym hard, your body will thank you for it!
The Takeaway
DOMS is just a sign that your body is working to rebuild stronger muscles. It can be pretty uncomfortable but with the right recovery strategies, you can minimize the soreness and get back to your workouts faster and feeling better.
At Recovery Co., we’re all about helping you speed up recovery so you can keep crushing your goals. Whether it’s a cold plunge, contrast therapy, compression therapy, or infrared sauna, we’ve got the tools to help your muscles bounce back stronger.
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