If you’ve ever woken up the day after a workout and felt achy, tight, or sore in muscles you didn’t even know you had, you’re not alone. That discomfort is known as Delayed Onset Muscle Soreness (DOMS). It typically sets in 12 to 24 hours after intense or unfamiliar physical activity, and while it’s a common part of fitness progress, it can be uncomfortable and even discourage consistency.
Whether you’re new to exercise or an experienced athlete pushing your limits, DOMS can affect your performance and motivation. But soreness doesn’t have to slow you down. By understanding why DOMS happens and how to manage it properly, you can reduce recovery time, support muscle health, and get back to doing what you love with less downtime.
There are several effective ways to soothe post-workout soreness and support your body’s natural healing process. Among them, deep tissue massage and targeted recovery tools have proven to be game-changers. Let’s take a closer look at the science behind DOMS and how to recover faster, naturally.
What Is DOMS and Why Does It Happen?
DOMS stands for Delayed Onset Muscle Soreness, and it’s the muscle pain and stiffness you feel after intense or unfamiliar exercise. It differs from acute soreness, which is felt during or immediately after a workout. DOMS tends to peak between 24 and 72 hours after exercise and gradually subsides within a few days.
The main causes of DOMS include:
- Microscopic muscle damage: During resistance or high-impact workouts, your muscles experience small tears at the cellular level. This is a natural part of building strength.
- Inflammation: Your body responds to this damage with an inflammatory process, which can lead to swelling, stiffness, and sensitivity.
- Lactic acid buildup myth: Contrary to popular belief, DOMS is not caused by lactic acid. Lactic acid is cleared from the muscles within an hour of exercise. The soreness is more about structural repair.
DOMS is more likely after activities involving eccentric movement. These are exercises where the muscle lengthens under tension, such as walking downhill, lowering a dumbbell, or descending stairs.
Common Symptoms of DOMS
Not all soreness is DOMS, but here’s how to identify it:
- Muscle tenderness or stiffness that starts 12 to 24 hours post-workout
- Reduced range of motion due to pain or stiffness
- Temporary loss of strength in the affected area
- Swelling or tightness in the muscles
- Sensitivity to touch, pressure, or movement
DOMS can affect any muscle group, but it most often shows up in the legs, arms, and core after activities like strength training, running, or high-intensity interval training.
While uncomfortable, DOMS is generally not a sign of injury. However, if you experience sharp pain, bruising, or symptoms that persist longer than a few days, it’s important to consult a healthcare professional.
How to Recover from DOMS Faster
Though DOMS is a normal part of muscle adaptation, there are safe and effective ways to reduce its intensity and duration. Here are some science-backed methods to help your muscles bounce back more quickly.
Keep Moving Gently
Although rest is important, complete inactivity can worsen stiffness. Gentle movement helps stimulate blood flow and encourages the delivery of oxygen and nutrients to the muscles. Try:
- Walking
- Light stretching
- Low-intensity yoga
- Gentle cycling
Avoid high-impact or strength-based training for sore areas until full recovery.
Apply Heat or Cold
Both heat and cold can ease muscle discomfort. Cold therapy is useful within the first 24 hours to reduce inflammation and numb the area. After that, heat can help relax muscles and increase circulation.
- Use ice packs shortly after an intense session
- Apply warm compresses or take a warm bath the following day
Contrast therapy (alternating hot and cold) may also provide relief by stimulating circulation.
Stay Hydrated and Eat Well
Muscle repair requires nutrients and hydration. Drink plenty of water, especially after sweating, and prioritize anti-inflammatory foods such as:
- Berries
- Leafy greens
- Salmon
- Turmeric
- Nuts and seeds
Proteins and complex carbs post-workout can also support recovery.
Use a Deep Tissue Massage Gun
One of the most effective modern tools for managing DOMS is a deep tissue massage gun. These handheld devices provide percussive therapy — rapid, repetitive pulses that reach deep into muscle layers to improve circulation, reduce soreness, and release tension.
The Lunix LX25 Deep Tissue Massage Gun and the more compact LX28 are excellent options for at-home recovery. Both offer adjustable speed settings and ergonomic attachments to target various muscle groups with precision.
Regular use after workouts can:
- Decrease soreness intensity
- Break up muscle knots
- Improve flexibility
- Speed up muscle repair
These massage guns are particularly helpful for large muscle groups like thighs, glutes, and back, and they can be used safely within hours of finishing a workout.
Get Plenty of Sleep
Your body does most of its repair work during sleep. Aim for 7 to 9 hours of quality sleep to support muscle recovery. Good sleep hygiene and a consistent bedtime routine will help your body rebuild stronger.
Final Thoughts
DOMS may be uncomfortable, but it’s a normal part of muscle adaptation and growth. With the right recovery techniques, you can minimize its impact and get back to your workouts feeling refreshed and strong.
Gentle movement, balanced nutrition, hydration, and smart tools like deep tissue massage guns can help speed up recovery and prevent extended downtime. Most importantly, listen to your body. Rest when needed, and don’t push through pain that feels sharp or unusual.
Consistency in your wellness routine is what drives progress. Prioritizing recovery is not a luxury, it’s an essential part of performance and longevity.
