Delayed Onset Muscle Soreness (DOMS): How to Ease It Naturally
It hits a day or two after your workout. Muscles feel tight, tender, and sore—even though you didn’t injure anything. That’s delayed onset muscle soreness, or DOMS—and while it’s common, it can seriously affect motivation, movement, and recovery.
DOMS isn’t a sign that you’ve done something wrong—but it also isn’t something you have to just push through blindly. This guide breaks down what DOMS actually is, why it happens, and how to ease it naturally—without wrecking your routine or relying on pills.
What Is DOMS and Why Does It Happen?
DOMS stands for Delayed Onset Muscle Soreness. It typically sets in 12 to 72 hours after a new or intense workout—especially if it involved eccentric movement, like lowering during squats or slowly lowering a bicep curl.
When you challenge muscles in unfamiliar ways, small micro-tears occur in the fibers. This triggers inflammation and a repair response—leading to stiffness, swelling, and pain.
It’s especially common when:
You increase weight, reps, or duration too quickly
You try a new type of exercise (e.g., hiking hills, resistance bands)
You return to training after time off
DOMS is different from sharp pain or joint discomfort. It’s diffuse, tender, and affects whole muscle groups—not tendons or ligaments.
To minimize severity, it’s helpful to follow a smarter recovery strategy before DOMS even sets in.
Is DOMS Worse for Beginners?
Yes—especially in the first few weeks of a new fitness routine. Beginners often experience more intense DOMS because their muscles aren’t used to the mechanical stress of new movements.
The good news? DOMS usually becomes less intense over time as your muscles adapt and your nervous system becomes more efficient. This doesn’t mean your workouts are less effective—it means your body is recovering faster and more efficiently.
Even returning to exercise after a long break can trigger beginner-like DOMS. So take it slow, recover well, and focus on consistency—not intensity early on.
Is DOMS a Sign of a Good Workout?
Not necessarily. While mild soreness can indicate that you challenged your muscles, DOMS isn’t a reliable marker of effectiveness. You can build strength, endurance, and flexibility without being sore.
In fact, excessive DOMS can:
Disrupt your movement patterns
Decrease strength temporarily
Delay recovery or increase injury risk if you push through poorly
Progress happens during recovery—not during soreness. That’s why easing DOMS effectively helps you train more consistently and safely over time.
Natural Ways to Ease DOMS
1. Gentle Movement
Light exercise increases blood flow to sore areas and helps remove metabolic waste. Walking, cycling, or bodyweight mobility drills can ease stiffness without adding load.
Try incorporating a daily mobility routine on recovery days to stay loose and promote circulation.
2. Contrast Showers or Heat Therapy
Alternating hot and cold showers—or applying heat packs—may help reduce muscle tension and improve comfort. Heat relaxes tight tissues, while contrast therapy supports circulation.
Cold therapy (like ice baths) is best used sparingly. While it may blunt pain, it can also delay some of the muscle adaptation process if overused.
3. Magnesium and Anti-Inflammatory Nutrition
Magnesium supports muscle relaxation and recovery. Natural food sources like dark leafy greens, nuts, and seeds may help—alongside turmeric, ginger, and omega-3s to reduce inflammation.
If you’re struggling with both soreness and bloating, try hydration tips for better digestion to support full-body balance.
4. Foam Rolling and Massage
Self-myofascial release with a foam roller or massage tool can increase blood flow and reduce perception of pain. Use slow, controlled movements and focus on surrounding areas—not just the sore spot itself.
5. Active Stretching (Not Static Holds)
Dynamic stretches—like leg swings or cat-cow—help improve range of motion without stressing already inflamed tissue. Avoid deep static holds until soreness subsides.
If you're unsure how to ease tightness safely, explore our stretching routine for chronic tightness for beginner-friendly support.
What Not to Do
Certain common strategies can backfire when you’re dealing with DOMS. Here’s what to avoid:
High-dose NSAIDs – These may blunt pain, but also interfere with muscle repair when used chronically
Static stretching during peak soreness – Can increase micro-damage if tissues are inflamed
High-intensity workouts – Pushing through DOMS increases injury risk and worsens fatigue
Doing nothing at all – Complete rest may prolong stiffness; gentle movement is often better
Can You Still Work Out With DOMS?
Yes—but with care. Working out with mild to moderate soreness is usually fine, especially if you modify intensity and avoid repeating the same muscle groups back-to-back.
Tips for DOMS-friendly workouts:
Focus on different muscle groups than the ones that are sore
Reduce intensity, volume, or weight on recovery days
Use light cardio or mobility as active recovery
Listen to your body—sharp pain or stiffness that limits movement means rest is better
If your soreness is severe or affecting form, it’s smart to wait. Poor movement patterns due to pain can lead to compensation injuries.
How Long Does DOMS Last?
Most DOMS symptoms peak between 24 and 48 hours post-exercise and resolve within 3 to 5 days. The duration depends on:
Your fitness level
Type and intensity of exercise
Sleep, nutrition, and hydration
Recovery strategies used afterward
With consistent training and smart recovery, DOMS becomes less severe over time—even with challenging workouts.
When to Be Concerned
While soreness is normal, certain symptoms may signal something more serious:
Sharp, stabbing, or localized joint pain
Swelling with heat or redness
Loss of function in a limb
Soreness lasting more than 7 days
Dark urine, extreme stiffness, or nausea (possible sign of rhabdomyolysis)
If any of these occur, seek medical guidance before continuing your workout routine.
Final Thoughts
Delayed onset muscle soreness is a natural response to challenging your body in new or intense ways. It’s a sign of adaptation—not injury—but that doesn’t mean you have to suffer through it.
Understanding how to manage DOMS is key to building consistency. Soreness should never be a badge of honor or a barrier to movement. With the right balance of rest, nutrition, light activity, and recovery tools, you can reduce the intensity of soreness without dulling your progress.
The goal isn’t to eliminate all discomfort—it’s to train smart, recover fully, and create a body that feels strong, capable, and resilient over time. With every cycle of challenge and recovery, you build not just muscle—but momentum.
By Altruva Wellness Editorial Team
Sources
University of Northern Iowa – Effects of Stretching and Foam Rolling on DOMS
University of North Dakota – DOMS Mechanisms and Interventions
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Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.
