Delayed onset muscle soreness (DOMS) is the stiffness and tenderness that follows unfamiliar or demanding exercise. It typically begins 12 to 24 hours after a session, peaks between 24 and 72 hours, and then settles. DOMS is common in both beginners and experienced lifters or runners, especially when training volume, intensity, or exercise type changes.
What DOMS actually is
DOMS reflects short-term structural disturbance within muscle and surrounding connective tissue after novel or high-load work, particularly when the movement involves controlled lowering or deceleration. The response is temporary and part of normal adaptation as your body adjusts to new demands.
Why it happens
When you load a muscle as it lengthens, such as during the lowering phase of a lift or running downhill, tension per fibre increases. This produces small disturbances in muscle and connective tissue, followed by a brief inflammatory phase and fluid shifts. Local sensitivity rises for a day or two, which explains the stiffness and soreness in the 24–72 hour window. It is not caused by “lactic acid remaining in the muscle” — lactate clears within hours of exercise.
How long it lasts
Most soreness improves within two to three days. After a large change in training, it can extend to five to seven days, but the intensity should reduce progressively. If pain is sharp or focal, if swelling or bruising appears, or if strength and function drop markedly, consider the possibility of injury and seek assessment.
What actually helps
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Light continuous movement such as easy walking gentle cycling or reduced load versions of the same patterns to support circulation and comfort
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Warm showers or baths to ease stiffness
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Protein spread across meals with adequate overall intake to support repair
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Controlled range of motion work rather than aggressive stretching
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Brief massage or foam rolling for short term relief
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Sensible fluid intake and consistent sleep to support recovery
Can you train with DOMS?
Yes, you can train with DOMS if intensity is moderated and movements remain comfortable. Adjust load, reduce volume or switch the focus to different muscle groups. Discomfort should lessen as you warm up. If pain sharpens or movement quality deteriorates, stop and reassess.
When to get help
Seek professional advice if you notice sudden sharp pain during activity, visible swelling or unexplained bruising within 24–48 hours, significant loss of strength or range, or soreness that does not improve after five to seven days. Dark, cola-coloured urine or severe, generalised muscle pain warrants urgent medical review.
Pair movement with smart water choices
Movement and sensible fluid intake belong in the same plan. Many people choose water options that fit a recovery routine without adding unnecessary ingredients. KURE Oxygen Water, a portable and affordable oxygen supplement that fuels hydration and recovery whenever you need it.
