ALWAYS FEELING MUSCLE SORENESS (DOMS).
Muscles soreness happens for a reason.
Have you ever started a new exercise program, gone a little harder than usual, or returned to training after a break only to wake up the next day feeling like you’ve been hit by a truck ?
That deep, aching, hard-to-sit-down, hard-to-walk soreness has a name: DOMS — Delayed Onset Muscle Soreness.
At JY Exercise Physiology in Upper Mount Gravatt, this is one of the most common things clients ask about:
“Is this normal ?”
“Did I injure myself ?”
“Should I still exercise when I’m this sore ?”
Let’s break down what DOMS really is, why it happens, and how to manage it properly so you can keep progressing safely.
What Is DOMS ?
Delayed Onset Muscle Soreness (DOMS) is muscle pain and stiffness that develops 12–48 hours after exercise, often peaking around the 48-hour mark.
It commonly occurs when you:
Start a new exercise program
Increase intensity or weight
Perform new movements
Return to exercise after time off
Do more eccentric loading (slow lowering movements like squats, lunges, step-downs)
This is not an injury. It’s a normal physiological response to your muscles adapting to a new demand.
Why Does DOMS Happen ?
Contrary to old myths, DOMS is not caused by lactic acid.
DOMS occurs because of:
1. Microscopic Muscle Fibre Stress
When you exercise, especially with new or challenging movements, tiny micro-tears occur in the muscle fibres. This is part of how muscles rebuild stronger.
2. Inflammatory Response
Your body sends fluid and inflammatory cells to repair the muscle. This causes:
Swelling
Stiffness
Tenderness
Reduced range of motion
3. Nervous System Sensitivity
The nerves around the muscle become more sensitive during this repair process, making movement feel more uncomfortable than usual.
Signs It’s DOMS (Not an Injury)
DOMS typically feels like:
✅ Dull, deep muscle ache
✅ Stiffness when moving after rest
✅ Tenderness when pressing on the muscle
✅ Bilateral soreness (both legs, both arms)
✅ Improves as you warm up and move
An injury, on the other hand, often presents as:
❌ Sharp or sudden pain
❌ Pain on one side only
❌ Swelling around a joint
❌ Pain that worsens with movement
❌ Pain that doesn’t improve after a few days
If you’re unsure, this is where an exercise physiologist can assess what’s happening.
Why Some People Get DOMS Worse Than Others
At our exercise physiology clinic, we commonly see more severe DOMS in:
People returning to exercise after injury
Adults starting strength training later in life
Those with chronic conditions or low baseline strength
People who go “too hard, too soon”
Weekend warriors
DOMS is often a sign that the exercise load wasn’t well matched to your current capacity.
Should You Exercise When You Have DOMS ?
Yes, but intelligently.
The worst thing you can do is stop moving completely. Gentle movement actually helps recovery by:
Increasing blood flow
Reducing stiffness
Assisting the repair process
What you should avoid is repeating the exact same high-load session.
This is why tailored exercise programs matter.
How an Exercise Physiologist Helps Reduce DOMS
At JY Exercise Physiology, I design programs that:
Progress gradually
Match your current strength and capacity
Control eccentric load (the main DOMS trigger)
Allow proper recovery between sessions
Build consistency without flare-ups
The goal is adaptation without excessive soreness.
You should feel like you’ve worked not like you can’t walk.
How to Reduce DOMS Faster
Evidence-based strategies include:
✅ Light Movement. Walking, cycling, or gentle mobility work
✅ Hydration. Muscle repair requires fluid
✅ Sleep. Most muscle repair happens during sleep
✅ Gentle Stretching & Mobility. Improves circulation and reduces stiffness
✅ Heat. Warm showers or heat packs can ease muscle tightness
❌ What Doesn’t Help Much
Aggressive stretching
Complete rest
Massage guns used too hard
Pushing through heavy training again
The “Good Sore” vs the “Too Sore”
A small amount of soreness is normal when progressing.
But if you’re regularly so sore that you:
Skip sessions
Dread training
Can’t perform daily tasks
Flare up old injuries
That’s not productive training that’s poor load management.
DOMS and Injury Risk
Interestingly, severe DOMS can increase injury risk because:
Muscles are weaker when sore
Movement patterns change
Coordination is reduced
People compensate with poor technique
This is common in knee pain, back pain, and shoulder injuries when people train through excessive soreness.
Need Help Getting Strong Without the Excessive Soreness ?
DOMS is:
✅ Normal
✅ Temporary
✅ A sign your body is adapting
But excessive DOMS is a sign your program may not be suited to you. That’s where exercise physiology makes the difference.
You don’t need to feel wrecked after every session to make progress.
Located in Upper Mount Gravatt, meet your Exercise Physiologist and feel free to explore our other blogs to learn more and gain additional insights.
Call or Text +61 421 967 711
