15/04/2026
Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS) is muscle soreness that occurs after exercise, typically developing 12–48 hours after muscle use, and sometimes reaching its peak between 48–72 hours 💪
🔎 What is Delayed Onset Muscle Soreness (DOMS)?
DOMS refers to pain, stiffness, fatigue, or tenderness in the muscles that occurs after performing activities that are more intense than usual or unfamiliar to the body.
Common Symptoms
Muscle soreness, especially during movement
Tenderness when pressing on the muscle
Feeling of muscle stiffness
Reduced range of motion (ROM)
Mild swelling in some cases
⚠️ What Causes DOMS?
The main cause of DOMS is micro-tears (small microscopic damage) in muscle fibers, along with mild inflammation following intense muscle use.
Common Triggers of DOMS
Exercising harder than usual
Starting a new workout routine
Returning to exercise after a long break
Eccentric contractions (muscle lengthening under load)
Examples of Eccentric Activities
Running downhill
Slowly lowering into a squat
Lowering weights during resistance training
Common Real-Life Examples
Heavy leg workouts → thigh soreness, difficulty sitting
First-time running → calf soreness
First-time weight training → arm soreness, difficulty lifting the arms
💆♀️ Can DOMS Be Treated with Massage?
Yes, massage can help, but the techniques should be appropriate for the stage and severity of soreness.
Benefits of Massage for DOMS
✔ Improves blood circulation
✔ Reduces muscle tightness
✔ Helps decrease pain and discomfort
✔ Supports faster recovery
✔ Improves range of motion
Recommended Techniques
Light to Moderate Massage
Effleurage
Gentle Myofascial Release
Lymphatic Drainage (if swelling is present)
Techniques to Avoid
❌ Very deep tissue massage
❌ Excessively strong trigger point pressure
❌ Heavy pressure during the first 24–48 hours of severe soreness
🕒 When is the Best Time to Get a Massage?
24–72 hours after exercise →
when DOMS symptoms are most noticeable
If soreness is severe on the first day → start with gentle massage
After 48 hours → pressure can be gradually increased depending on symptoms
