You smashed a killer session yesterday. You felt like an absolute weapon. Then you woke up this morning and couldn't walk down the stairs without looking like a newborn giraffe. Welcome to DOMS—Delayed Onset Muscle Soreness—the gift that keeps on giving for about 48 to 72 hours.
What Actually Is DOMS?
DOMS is the muscle soreness that kicks in anywhere from 12 to 72 hours after a workout, especially if you've done something your body isn't used to. It's caused by microscopic tears in your muscle fibres during exercise—particularly eccentric movements (the lowering phase of a movement).
Before you panic: those micro-tears are actually a good thing. They're how your muscles grow back stronger. DOMS is essentially your body's way of saying "that was new, give me a sec to adapt."
Is It Normal?
100%. If you've just started training, come back after a break, or pushed harder than usual, DOMS is completely normal. It happens to beginners and elite athletes alike. It does NOT mean you've injured yourself (though there's a difference between soreness and sharp pain—more on that below).
DOMS vs. Injury: Know the Difference
DOMS feels like a deep, dull ache in the muscles you trained. It's usually symmetrical (both legs sore after leg day, not just one). An injury, on the other hand, tends to be sharp, localised, and might come with swelling or reduced range of motion. If something feels wrong—not just uncomfortable—get it checked out.
How to Deal With DOMS
Keep moving: The worst thing you can do is sit on the couch for three days. Light movement—a walk, a gentle stretch session, or even a low-intensity class—gets blood flowing to the sore muscles and speeds up recovery.
Hydrate: Water helps flush out metabolic waste from your muscles. Drink up.
Foam roll: It hurts so good. Foam rolling helps break up tension and improve blood flow to sore areas.
Cold water immersion: Ice baths or cold plunges can reduce inflammation and speed recovery. We've got recovery facilities at Double Dose for exactly this reason.
Sleep: Your body does most of its repair work while you sleep. Prioritise 7-9 hours.
Nutrition: Protein for muscle repair, carbs to replenish energy stores, and anti-inflammatory foods like berries, leafy greens, and fish.
Should You Train Through DOMS?
Short answer: yes, but be smart about it. If your legs are destroyed, train upper body. If everything's sore, do a lighter session focused on technique or flexibility. The soreness usually eases up once you're warmed up anyway.
What you shouldn't do is use DOMS as an excuse to skip training for a week. Consistency is what reduces DOMS over time—your body adapts and the soreness becomes less intense the more regularly you train.
The Takeaway
DOMS is a sign you challenged your body. Embrace it, manage it, and keep showing up. The soreness fades, but the results stick around. And hey—after a few weeks of consistent training, you'll barely notice it anymore.
See you at the gym. Stairs optional. 😅