Ever done a workout or activity you’re not used to and then woken up the next day feeling surprisingly sore?
Maybe you restarted exercise after a break, increased your walking, tried a new class, or had a more active weekend than usual – and suddenly your muscles feel tight, tender, and achy.
A common worry is:
“Have I done something wrong?”
In many cases, what you’re experiencing is actually very normal.
Let’s break it down.
What Is DOMS?
DOMS stands for Delayed Onset Muscle Soreness
It refers to muscle soreness and stiffness that typically appears 24–72 hours after unaccustomed or increased exercise.
It is extremely common and is simply the body’s normal response to a new or higher level of load.
In some cases, it can last up to 5–7 days, particularly if the activity is very different from what your body is used to.
Importantly:
👉 DOMS is not an injury
It is part of the adaptation process that helps your muscles get stronger over time.
Why Does DOMS Happen?
DOMS usually occurs when your muscles are exposed to:
- New or unfamiliar movements
- Increased intensity or duration
- Eccentric loading (muscle lengthening under load, e.g. downhill walking or lowering weights)
- Returning to exercise after a break
This creates tiny, normal stress responses in the muscle tissue.
Your body then repairs and adapts – which is how strength and resilience improve.
Is It Normal to Feel This Sore After Exercise?
In most cases – yes.
Especially if:
- You’ve changed your routine
- You’ve increased intensity or duration
- You’ve restarted exercise after time off
- You’ve done unfamiliar activity (e.g. trampoline park, hills, new class)
DOMS typically:
- Feels like a dull ache or stiffness
- Is worse 24–72 hours after activity
- Improves with gentle movement
- Settles within a few days
How to Help DOMS Recover
There is no instant fix, but there are ways to support recovery.
1. Gentle movement (best evidence)
This is usually the most effective strategy.
Examples:
- Walking
- Easy cycling
- Swimming
- Light mobility work
The key is low intensity movement, not complete rest or hard training.
2. Other recovery options (mixed evidence)
Some people find benefit from:
- Massage
- Foam rolling
- Compression garments
- Cold water immersion
These may help symptoms, but results vary.
When It Might NOT Be DOMS
This is important.
DOMS is usually:
- Diffuse (spread across the muscle)
- Dull and achy
- Linked to recent exercise
- Improves with movement
It is less likely to be DOMS if you experience:
- Sharp or stabbing pain
- Pain during exercise itself
- Sudden onset of pain
- One very specific painful spot
- Symptoms that worsen rather than improve
In these cases, it may indicate:
- a strain
- overload injury
- or a movement/load issue
If pain keeps recurring each time you exercise, it’s worth getting assessed rather than assuming it’s DOMS.
Why You Keep Getting Very Sore After Exercise
If DOMS feels intense or happens every time you exercise, it often simply means:
👉 Your body is not yet adapted to that level of load
The good news is that adaptation happens with consistency.
Over time, as your muscles become stronger and more conditioned, DOMS usually becomes less noticeable.
My Physio Perspective
From a physiotherapy point of view, DOMS is not something to fear.
In fact, it often indicates:
- you’ve challenged your body
- your muscles are adapting
- you are building capacity
The key is balance:
- enough load to stimulate change
- not so much that it disrupts recovery or consistency
Supporting Your Body Long-Term
The key to reducing aches and building a more resilient body still comes down to:
- regular movement
- progressive strength work
- good recovery
- consistency over intensity spikes
This is exactly what I help people with in my Pain Free Body Program.
It’s a structured way to understand how your body is moving, identify what may be contributing to ongoing aches, and build strength and control so you can stay active with more confidence.
Summary
DOMS is a normal and expected response to exercise, especially when your body is exposed to something new or more challenging.
It can feel uncomfortable, but it is temporary and part of how your body adapts and gets stronger.
However, if pain feels sharp, localised, or persistent, it may be worth getting it assessed.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
FAQs
How long does DOMS last?
Usually 2–5 days, but it can last up to a week in more intense cases.
Is DOMS a good sign?
It can indicate that your muscles have been challenged and are adapting, but it is not required for progress.
Should I exercise with DOMS?
Yes — gentle movement is usually helpful, but avoid high-intensity training of the same muscle groups if very sore.
How do I prevent DOMS?
You can’t completely prevent it, but gradual progression and consistency can reduce its severity.
If you need my help or support I’m here just get in contact.
