Recovery
DOMS: Why Muscles Hurt 1-2 Days After a Workout and What Helps
Published October 20, 2026
DOMS, or delayed onset muscle soreness, is the stiffness and tenderness you feel in muscles 12 to 24 hours after unfamiliar or intense exercise, peaking around 24 to 72 hours and fading within about 5 to 7 days. It's normal and harmless in most cases. Gentle movement helps you feel better; stretching does very little.
Almost everyone who starts a new program, or returns after a break, meets DOMS. Here's what causes it, what helps, how to train around it and the warning signs that mean it's something else.
What causes DOMS
DOMS comes mainly from eccentric work (muscles lengthening under load): lowering into a squat, running downhill, the lowering part of a curl. The current understanding involves microscopic damage to muscle fibers and connective tissue, followed by inflammation and increased sensitivity of nerve endings. It is not caused by lactic acid; lactate clears within an hour of exercise.
Cheung and colleagues' widely cited 2003 review in Sports Medicine describes this timeline and the range of treatments tried.
Typical timeline
| Time after exercise | What you feel |
|---|---|
| 0-12 h | Usually nothing special |
| 12-24 h | Stiffness begins |
| 24-72 h | Peak soreness, tenderness to touch, reduced range of motion, some strength loss |
| 3-7 days | Fades away |
What actually helps
| Strategy | Evidence | Verdict |
|---|---|---|
| Light activity (walking, easy cycling, light sets) | Temporary relief | Yes |
| Massage | Some studies show reduced soreness | Nice if available |
| Sleep and enough protein | Supports recovery | Yes |
| Time | Always works | Yes |
| Stretching | Cochrane review: negligible effect on soreness | Do it for flexibility, not for DOMS |
| Cold-water immersion / heat | Small, inconsistent effects | Optional |
| Anti-inflammatory painkillers | Some relief, may not be ideal for adaptation; follow medical advice | Use sparingly |
| Foam rolling | May reduce perceived soreness modestly | Optional |
On stretching specifically: Herbert and colleagues' Cochrane review (2011) pooled 12 studies and found that stretching before or after exercise reduced soreness by only about 1 point on a 100-point scale: too small to matter.
Should you train when you're sore?
- Mild soreness: yes. Warm up well; the soreness usually eases as you move. Training the same muscles lightly can even help.
- Severe soreness: train other muscle groups or do easy cardio for a day.
- Don't do maximal efforts or sprints on very sore muscles; coordination and strength are temporarily reduced.
The repeated bout effect: why it gets better
After one bout of a new exercise, the same exercise causes much less soreness for weeks afterward. That's why DOMS is worst in the first week of a new program and then mostly disappears. Practical tips:
- Start new programs with fewer sets and lighter weights (week 1 at about half of what you think you can do).
- Introduce new exercises one or two at a time.
- Ramp up downhill running gradually.
Soreness is not a measure of a good workout
You can grow muscle and get stronger with little or no soreness. Use your training log (reps, weight, times) to judge progress, not how much you hurt the next day.
When it's not DOMS: warning signs
See a doctor promptly if you have:
- Very dark (cola-colored) urine, extreme muscle pain or swelling, weakness after a very hard or unaccustomed workout: these can be signs of rhabdomyolysis, a medical emergency.
- Sharp pain during exercise, a pop, or bruising: possible strain or tear.
- Joint pain or swelling.
- Pain that lasts beyond 7 to 10 days or gets worse.
Prevent excessive DOMS next time
- Warm up (warm-up exercises).
- Progress gradually: our beginner workout plan starts with 2 sets for this reason.
- Eat enough protein (how much protein per day) and sleep 7 to 9 hours.
If you want a 12-week plan built to progress without wrecking you in week one, see our programme.
Frequently asked questions
How long does DOMS last?
Usually 3 to 5 days, peaking 24 to 72 hours after exercise. It rarely lasts more than a week.
Is DOMS a sign of muscle growth?
Not necessarily. Soreness reflects unfamiliar exercise, not the quality of a workout. Muscle growth can happen without significant soreness.
Should I take painkillers for DOMS?
Occasional use may relieve discomfort, but regular anti-inflammatories around training may not be ideal. Follow medical advice, especially if you have stomach, kidney or heart conditions.
Does protein reduce muscle soreness?
Adequate protein supports recovery, but it doesn't prevent DOMS completely. Sleep, gradual progression and time remain key.
Why do I get sore after running downhill?
Downhill running involves a lot of eccentric muscle work, which causes more DOMS, especially in the quadriceps.
Does a hot bath help sore muscles?
Many people find heat comforting. Evidence is mixed, but it's a safe option for most people.
Studies cited
- Cheung K, Hume PA, Maxwell L (2003). Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors. Sports Medicine. doi:10.2165/00007256-200333020-00005
- Herbert RD, de Noronha M, Kamper SJ (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.CD004577.pub3