Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It usually starts a day or two after a workout. You won’t feel DOMS during a workout.

Delayed-onset muscle soreness (DOMS) differs from pain felt during or immediately after a workout, which is called acute muscle soreness.

Acute muscle soreness is a burning sensation in a muscle during a workout due to a buildup of metabolites during intense exercise. It usually disappears as soon as or shortly after you stop exercising.

DOMS usually involves muscle tightness and tenderness. It usually starts the day after a workout.

Read on to learn more about DOMS, including symptoms, causes, treatment, and more.

DOMS symptoms typically start 12 to 24 hours after a workout. The pain tends to peak about one to three days after your workout, and then usually eases up after that.

Symptoms of DOMS may include:

  • pain when stretching muscles, leading them to become contracted and tight
  • muscles that feel tender to the touch
  • reduced range of motion due to pain and stiffness when moving
  • swelling in the affected muscles
  • muscle fatigue
  • short-term loss of muscle strength

High intensity exercise can cause tiny, microscopic tears in muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of muscle soreness.

Pretty much any high intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it.

Eccentric exercises cause you to tense a muscle at the same time you lengthen it.

For example, the controlled, downward motion as you straighten your forearm after a biceps curl is an eccentric movement. The way your quads tense up when running downhill is also an eccentric movement.

Is there a connection between DOMS and lactic acid?

Experts used to think a buildup of exercise-induced lactic acid was to blame for DOMS, but this common misconception has been debunked.

Acute muscle soreness results from lactic acid buildup. DOMS, on the other hand, is not related to lactic acid buildup; it’s caused by microscopic tears and muscle damage.

Who can experience DOMS?

DOMS can affect anyone, from elite athletes to beginners to people who haven’t worked out in a long time.

No matter your fitness level, DOMS may occur whenever you increase your workout intensity, perform eccentric exercises, or try a new kind of exercise your body isn’t used to.

Some people think you’re not making any fitness gains unless you feel super sore after every workout. But is this true?

No. When you start a new exercise routine or push your limits, you’re more likely to feel sore. But as you keep working out, your body adapts.

You may feel less and less sore with each workout, but that in no way means you’re not working out hard enough or missing out on fitness gains from those workouts.

You might be tempted to rest and avoid all exercise and movement when DOMS strikes, but unless it’s severe, hitting the couch for the day may only worsen pain and stiffness, not ease it.

Listen to your body. If your DOMS is bad, you may need a day, or sometimes multiple days, of complete rest to give your muscles a chance to repair.

At a minimum, you’ll want to skip high intensity cardio or power lifting sessions when sore. That may only worsen and delay your recovery from DOMS.

Think about trying some gentle movement throughout the day. It won’t speed your recovery, but it might lessen the soreness. Stretching is beneficial to your recovery. To keep your muscles moving, try gentle yoga or some low- to moderate-intensity walking, cycling, or swimming.

Time is the only treatment for DOMS, but you can also take steps to ease the pain and stiffness while you wait for your muscles to repair themselves.

Research findings are mixed, and more study is needed. Some findings suggest the following treatments and self-care steps may help lessen the discomfort.

Massage

A 2020 review of research suggests that sports massage may improve flexibility and reduce pain from DOMS following a workout.

Getting a massage after every workout may not be feasible, but you can try self-massage on your:

  • calves
  • thighs
  • buttocks
  • arms
  • shoulders

To massage your muscles, apply oil or lotion to the area and knead, squeeze, and gently shake them.

Topical analgesics

Topical analgesics are products meant to help relieve pain.

Menthol-based topical analgesics and those with arnica may help ease the pain of DOMS. You can apply these products topically to the sore area. Be sure to follow the packaging instructions about how much and how often to apply.

Cold bath

A 2021 review of interventions for DOMS notes that some evidence suggests that cryotherapy, or cold therapy, may help reduce pain associated with DOMS.

You could try applying ice to the area where you’re feeling pain. Or, if the pain is widespread, you may try a 10- to 15-minute full-body immersion in a cold water bath (50–59°F or 10–15°C).

Research from 2023 notes that cold water submersion may help with muscle soreness due to DOMS, but does not target markers of inflammation.

Cold baths have become a popular self-treatment for competitive athletes.

Warm bath

Does an ice bath sound extreme? You can try a soak in a warm tub to relieve muscle pain.

Moist heat wraps or a warm bath may also ease the pain and stiffness that come with DOMS, according to 2017 research.

Anti-inflammatory foods

More research is needed, but some findings suggest that eating certain foods or taking certain supplements may help ease DOMS. These may include:

Do over-the-counter pain relievers help?

The United Kingdom National Health Service (NHS) suggests that taking medications for pain may help relieve DOMS.

DOMS rarely requires a trip to the doctor. But it’s best to talk with a healthcare professional, such as an orthopedic doctor, if the pain from DOMS stops you from doing your usual daily activities.

You should also seek medical attention right away if:

  • DOMS lasts longer than 7 days
  • your urine becomes abnormally dark
  • you have severe swelling in your arms and legs

Very rarely, people with DOMS can develop severe swelling of the muscles, which leads to a condition called compartment syndrome. This is a dangerous condition that requires emergency medical attention. These patients experience such severe pain that they are unable to move their muscles.

Another rare but serious condition, rhabdomyolysis, can develop days after exercise from overexertion or heat injuries. It happens when skeletal muscle fibers break down and enter the bloodstream and usually requires emergency medical attention. It can cause symptoms that include:

Sharp pain, muscle spasms, and numbness and tingling differ from the dull ache of muscle soreness. Talk with a doctor right away if you feel any of these symptoms after working out.

You may not be able to prevent DOMS, but you can take steps to lessen its intensity. Try these tips:

  • Stay hydrated: An older 2005 study found that males who exercised in hot, humid temperatures had a big dip in muscle soreness when they drank water before, during, and after exercise, compared to those who didn’t hydrate.
  • Warm up: To warm up your muscles, do dynamic stretching 5 to 10 minutes before each workout. Skip the static stretching until after your workout.
  • Cool down: Always end your cool down with some static stretching. While it won’t lessen DOMS, it can improve flexibility in your joints and muscles.
  • Take it slowly: Increase the intensity of your workouts one small step at a time. This can help you safely build strength and endurance while minimizing the effects of DOMS.

You can take steps to lessen the impact of DOMS by slowly increasing the intensity of your workouts.

If you experience DOMS, self-care measures can help lessen the discomfort while your body heals.

Most of all, be patient. With time, DOMS should start to happen less often as your body gets used to the workouts you put it through.

It’s best to talk with a healthcare professional if you have severe muscle soreness.