What causes DOMS and how long does it last?

DOMS results from microscopic damage to muscle fibres caused by unfamiliar or high-intensity exercise, particularly eccentric movements. It typically peaks 24–72 hours after exercise and resolves within 3–5 days. It is a normal part of the muscle adaptation process, not a sign of injury.

Does massage help with DOMS?

Yes — massage has consistent evidence for reducing the severity and duration of DOMS. It is thought to work by improving circulation, reducing inflammatory mediators, and decreasing muscle tension. Timing matters: massage performed within two hours post-exercise or at 24–48 hours after the session shows the most benefit.

Should I exercise through DOMS?

Light, low-intensity movement of the sore muscle group (active recovery) is generally beneficial — it increases blood flow and can reduce soreness duration. High-intensity training of the same muscle group while significantly sore is not recommended as it may increase injury risk before full adaptation has occurred.

Can nutrition speed up DOMS recovery?

Anti-inflammatory foods and adequate protein support muscle repair. Tart cherry juice has evidence for reducing DOMS severity. Omega-3 fatty acids, turmeric, and antioxidant-rich foods may reduce inflammation. Ensuring adequate protein intake distributed across the day provides the building blocks for muscle repair.

Musculoskeletallow Risk

Delayed onset muscle soreness

Delayed-onset muscle soreness (DOMS) is the muscle pain and stiffness experienced 24–72 hours after unfamiliar or intense exercise. Active recovery, massage, contrast therapy, and adequate protein intake support faster r

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Reviewed by Dr. Ian Henderson · Microbiobial Health & Medicine26 March 2026Research-supported

Quick answer

Do any of these feel familiar?

Delayed onset muscle soreness (DOMS) is experienced as a deep, aching tenderness and stiffness in muscles — typically developing 24 to 72 hours after unaccustomed or intense exercise
Movements that stretch the affected muscle — particularly descending stairs, lowering into a chair, or straightening the arm after a heavy biceps session — are characteristically painful
The muscles feel tight, fatigued, and swollen
Reduced range of movement and mild weakness are common
For many, particularly those new to exercise or returning after a break, DOMS can be demotivating — sometimes leading to avoidance of further exercise
Understanding that it is a normal physiological response to training load, and not an injury, is often reassuring

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