If you’ve ever hit the gym after a break, pushed yourself with heavier weights, or tried a new exercise routine, you might be familiar with that deep, aching muscle soreness that creeps in a day or two later. It’s called Delayed Onset Muscle Soreness (DOMS), and it can take even seasoned gym-goers by surprise. Recently, I had my own run-in with DOMS after returning to the gym. After a bit of time off, I went in with full enthusiasm but not quite enough restraint on the weights. A few days later, my muscles were certainly letting me know about it!

Whether you’re a seasoned athlete or just starting your fitness journey, understanding what DOMS is, why it happens, and how to manage it can make a big difference in how you recover and stay consistent with your workouts. At Thrive Body Clinic, we often see clients dealing with the effects of overenthusiastic workouts. Let’s dive into what DOMS is all about and how osteopathy can help you stay on track.

What is DOMS?

Delayed Onset Muscle Soreness, commonly known as DOMS, is the muscle pain and stiffness you feel 24 to 72 hours after engaging in unaccustomed or intense physical activity. It often catches people off guard because the soreness doesn’t usually show up immediately after your workout. Instead, it peaks a day or two later, sometimes leaving you wondering if you pulled a muscle or overdid it.

DOMS typically occurs after activities that involve eccentric muscle contractions—where the muscle lengthens under tension, such as lowering a heavy weight or running downhill. The good news is that while DOMS can be uncomfortable, it’s generally harmless and a sign that your muscles are adapting to new stress.

Why Does DOMS Happen?

The soreness associated with DOMS is believed to result from microscopic tears in your muscle fibres during intense or unfamiliar physical exertion. When muscles work harder than usual, particularly in a way they’re not used to, those tiny tears occur. This triggers an inflammatory response as your body works to repair the damage, which contributes to that familiar soreness.

Interestingly, the pain isn’t due to lactic acid buildup, as is often mistakenly believed. Lactic acid is responsible for the burning sensation you feel during exercise but dissipates shortly afterward. DOMS, on the other hand, is part of the muscle repair and adaptation process, which can actually make your muscles stronger over time.

Managing DOMS: What to Do When the Pain Hits

While there’s no magic cure for DOMS, there are several ways to ease the discomfort and speed up recovery. Here are some tips to help you bounce back faster:

1. Gentle Movement and Stretching
   It may sound counterintuitive, but light exercise and stretching can help alleviate soreness. Activities like walking, cycling, or gentle yoga promote blood flow to the muscles, delivering nutrients that aid recovery and help flush out waste products. However, it’s essential to avoid overdoing it; stick to low-intensity movements that won’t add more strain to already sore muscles.
2. Hydration is Key
   Staying well-hydrated supports muscle repair and reduces inflammation. Water helps flush out toxins and metabolic byproducts that build up in sore muscles. Aim to drink plenty of fluids, especially if you were sweating heavily during your workout.
3. Heat and Cold Therapy
   Applying heat to sore muscles can promote blood flow and relax tight areas, making it easier to move around. Conversely, cold therapy (like ice packs) can reduce inflammation and numb the pain if the soreness feels particularly intense. Alternating between the two can be effective for some people.
4. Massage and Osteopathy
   If your muscles are particularly sore, consider booking a massage or osteopathic treatment. At Thrive Body Clinic, we use hands-on techniques to alleviate muscle tension, improve circulation, and promote recovery. Osteopathy can help reduce muscle tightness, improve joint mobility, and address compensations your body may have developed to avoid sore areas. This not only helps you recover faster but also ensures you don’t develop longer-term issues from altered movement patterns.
5. Rest and Nutrition
   Give your muscles time to heal. Adequate sleep and a diet rich in protein and anti-inflammatory foods (like fruits, vegetables, and healthy fats) can speed up the recovery process. Supplements like magnesium and omega-3 fatty acids can also support muscle repair and reduce inflammation.

Preventing DOMS in the Future

While it’s impossible to avoid DOMS entirely, there are strategies you can use to minimize its impact, especially if you’re returning to exercise after a break:

1. Start Slow and Gradually Increase Intensity
   As tempting as it is to jump back into your old workout routine full throttle, your muscles need time to adjust. Start with lighter weights and shorter sessions, gradually increasing the intensity as your body adapts.
2. Warm-Up Properly
   A good warm-up prepares your muscles and joints for the work ahead. Dynamic stretching, light cardio, or mobility exercises can get the blood flowing and help reduce muscle damage.
3. Incorporate Regular Stretching and Mobility Work
   Consistent stretching and mobility exercises can enhance muscle flexibility and resilience, reducing the risk of severe soreness after workouts.
4. Consider Osteopathic Support
   Regular osteopathic treatments can help your body stay balanced and reduce the likelihood of injuries or severe muscle soreness. By keeping your musculoskeletal system in optimal condition, you’ll be better equipped to handle the physical demands of your workouts.

How Thrive Body Clinic Can Help

If you’re struggling with muscle soreness that just won’t go away, or if DOMS has you feeling hesitant about getting back to the gym, we’re here to help. At Thrive Body Clinic, we take a holistic approach to your recovery, combining hands-on osteopathic techniques with personalized advice to keep your body functioning at its best.

Whether it’s easing the muscle tension from a tough workout, improving your mobility, or helping you prevent injuries, our treatments are designed to support your active lifestyle. Book an appointment with us to get back on your feet (or back to the gym) faster and stronger!

Conclusion While DOMS is a natural part of the muscle adaptation process, it can be uncomfortable enough to make you rethink your next workout. With proper management, self-care, and perhaps a little help from Thrive Body Clinic, you can bounce back faster and keep moving towards your fitness goals without missing a beat. Remember, it’s all about training smarter, not just harder.