How to Manage Working Out with DOMS the Right Way

Wed, Dec 31, 25

Why Working Out with DOMS Matters for Your Fitness Journey

Working out with DOMS (Delayed Onset Muscle Soreness) is a common challenge for active individuals. The good news is you don't always have to skip the gym when you're sore. Here's what you need to know:

Quick Answer: Can You Work Out with DOMS?

  • Yes, if soreness is mild to moderate – Light activity can help reduce pain and speed recovery.
  • Focus on different muscle groups – If your legs are sore, train your upper body.
  • Use active recovery – Gentle walking, swimming, or yoga improves blood flow.
  • Rest if pain is severe – Sharp pain (7+ out of 10) or limited range of motion means you need rest.
  • Listen to your body – DOMS is a dull ache; sharp, stabbing pain signals injury.

DOMS typically starts 8-24 hours after exercise, peaks at 24-72 hours, and lasts 3-5 days. It's caused by microscopic tears in muscle fibers, not lactic acid buildup.

The key is understanding the difference between productive soreness and harmful pain. Pushing through severe DOMS can lead to injury, but complete rest isn't always the answer. Strategic movement often works better.

I'm Tony Enrico, and I've learned that working out with DOMS requires a balanced approach. This guide will show you how to train through soreness safely while supporting your body's natural healing process.

Understanding DOMS: What It Is and Why It Happens

DOMS stands for Delayed Onset Muscle Soreness. It’s the familiar stiffness and achy pain you feel in your muscles, typically appearing 24 to 72 hours after unaccustomed or strenuous exercise. Contrary to a long-held myth, it's not caused by lactic acid. DOMS is a natural physiological response to stress placed on your muscles.

The primary cause is microscopic damage to your muscle fibers. When you push your muscles harder than usual, especially during eccentric contractions (where the muscle lengthens under tension, like lowering a bicep curl), tiny tears occur within the muscle fibers.

In response, your immune system initiates an inflammatory response to clean up the damage and begin repairs. This inflammation, coupled with swelling, causes the sensation of soreness. It's your body's way of rebuilding muscles stronger, a process crucial for muscle growth and increased strength. As this research review on DOMS explains, the science is rooted in these micro-tears and subsequent inflammation.

DOMS can affect anyone, especially when you:

  • Start a new exercise program.
  • Increase the intensity or duration of your workouts.
  • Perform unaccustomed exercises.
  • Incorporate more eccentric movements.

While it might feel like a punishment, DOMS is a sign that your muscles are adapting.

The DOMS Timeline: What to Expect

Understanding the DOMS timeline helps manage expectations and recovery.

  • Onset (8-24 hours post-exercise): You'll likely start to feel mild stiffness or tenderness.
  • Peak Soreness (24-72 hours post-exercise): This is the most intense period, usually peaking between 24 and 48 hours. This is the infamous "second-day muscle pain" when simple movements can feel challenging.
  • Duration (3-5 days total): DOMS typically lasts three to five days. The pain subsides after the peak, and by day five, most discomfort should be gone. As The NHS suggests, DOMS typically lasts between 3 and 5 days, though improvement is felt after the peak.

The exact timing and intensity vary based on fitness level, genetics, and the type of exercise.

The Big Question: Should You Be Working Out with DOMS?

The answer to whether you should work out with DOMS depends on the severity of your soreness. If your DOMS is mild to moderate—a dull ache or stiffness that doesn't limit your range of motion—then light activity can be beneficial. This type of working out with DOMS is called "active recovery" and can reduce pain and speed up healing by increasing blood flow to sore muscles. As physical therapist Renato Sanchez, DPT, C.S.C.S., suggests, "If you’re feeling it a little bit in your legs after a squat day…you can still train."

However, listening to your body is paramount. Pushing through severe pain (a 7+ out of 10), or soreness that compromises your form, can increase injury risk and hinder progress. As fitness director Ebenezer Samuel, C.S.C.S., advises, "We just need to respect the soreness." If you experience sharp, stabbing pain or find daily tasks difficult, it's a clear signal to rest and differentiate between DOMS and a potential injury.

Smart Strategies for Working Out with DOMS

When your muscles are sore, the goal is to facilitate healing, not cause more damage. The most effective strategy is active recovery. Gentle movement can be more beneficial than complete rest for alleviating muscle soreness. Research has shown that gentle movement can help alleviate DOMS pain, promoting blood flow without adding undue stress.

Active recovery works by increasing blood flow to deliver oxygen and nutrients for muscle repair, flushing away metabolic waste, and improving flexibility to prevent stiffness.

If you're determined to hit the gym, modify your workouts. Instead of focusing on the muscle groups experiencing DOMS, shift your attention to unaffected areas. For example, if your legs are sore, an upper body workout is appropriate. Opt for higher repetitions with lighter weights, or even bodyweight exercises, to keep the blood flowing without overstressing the muscles. Avoid high-intensity interval training (HIIT) if you're generally sore.

Here are some recommended active recovery workouts for working out with DOMS:

  • Gentle walking
  • Light stretching
  • Restorative yoga
  • Mobility exercises
  • Swimming or aqua cycling
  • Light cycling

The key is to keep the intensity low and the focus on movement, not performance. If any movement causes sharp pain, stop immediately.

When to Avoid Working Out with DOMS: Spotting an Injury

While active recovery is beneficial for typical DOMS, there are times you should absolutely not work out with DOMS. This is when soreness might signal a more serious muscle strain or injury. Differentiating between DOMS and an injury is crucial.

Here’s a comparison to help you tell the difference:

FeatureDelayed Onset Muscle Soreness (DOMS)Muscle Strain/Injury
Pain TypeDull, widespread ache; general tenderness; stiffnessSharp, sudden, stabbing, or searing pain at a specific point
Onset TimeDelayed (8-72 hours after exercise)Immediate (during or shortly after the activity that caused it)
LocationAffects an entire muscle group or large areaLocalized to a specific spot; often pinpoint tenderness
SeverityRanges from mild discomfort to significant stiffnessCan be mild to severe, often debilitating
MovementMovement might initially be painful but often eases with light activityMovement often aggravates the pain
Swelling/BruisingMild swelling might occurOften accompanied by noticeable swelling, bruising, or discoloration
WeaknessTemporary decrease in strengthSignificant weakness or inability to use the affected muscle

Red Flags – When to See a Doctor:You should seek medical advice if you experience:

  • Immediate, sharp pain during your workout.
  • Unbearable pain (a 7 or higher on a 1-10 pain scale).
  • Pain that doesn't lessen after 5-7 days, or if it worsens.
  • Significant swelling or bruising.
  • Limited range of motion due to pain or stiffness.
  • Inability to contract the muscle or uncontrolled spasms.
  • Dark, tea-colored urine (a sign of rhabdomyolysis, a medical emergency).

It's always better to be safe than sorry. If you're unsure, consult a healthcare provider. For more information on muscle pain, you can learn more about muscle pain.

Effective Strategies to Manage and Relieve DOMS

Even if you're carefully working out with DOMS or taking a rest day, the soreness can still be disruptive. Thankfully, there are several proven strategies to help manage the discomfort and speed up your recovery. The goal is to alleviate symptoms, reduce inflammation, and support your body's natural healing processes.

From physical therapies to topical solutions, we have many tools at our disposal to make those post-workout days more bearable.

Proven Approaches for Easing Muscle Soreness

When your muscles are feeling particularly tender, these methods can offer significant relief:

  • Massage and Self-Myofascial Release: Massage is widely regarded as one of the most effective non-pharmacological methods for reducing DOMS and perceived fatigue. Research indicates that massage can alleviate DOMS by approximately 30% and help reduce swelling. Tools like foam rollers or massage guns can be used for self-myofascial release, targeting tight spots and improving blood flow. Remember to be gentle, especially on acutely sore areas, and breathe deeply.
  • Gentle Stretching: While static stretching immediately after exercise isn't proven to prevent DOMS, gentle stretching can help improve flexibility and reduce stiffness once DOMS has set in. Focus on slow, controlled movements that don't cause sharp pain.
  • Heat Therapy: Warmth can be incredibly soothing for sore muscles. Taking a warm bath or shower, or applying a heat pack, can increase blood flow to the area, relax muscles, and reduce stiffness. Some studies even suggest that applying low-temperature heat wraps can help prevent DOMS.
  • Cold Therapy: On the flip side, cold therapy, such as ice packs, can help reduce inflammation and numb nerve endings, providing temporary pain relief. Applying ice packs within 48 hours of your workout is often recommended for best results. Some athletes also use ice baths to reduce swelling and flush out waste products, though these can be quite intense!
  • Compression Clothing: Wearing compression garments, like sleeves or tights, during and after exercise can help reduce DOMS and improve muscle function recovery. Compression is thought to increase blood flow and reduce muscle oscillation, potentially minimizing micro-trauma and inflammation.
  • Topical Analgesics: For targeted relief, topical creams and balms can be a game-changer. Products containing ingredients like menthol, aloe, and urea can provide a soothing, cooling sensation that helps to numb the pain receptors and reduce discomfort. Menthol, in particular, creates a cooling effect that distracts from pain and can increase blood flow. We find that a quality pain relief cream, like Neuropasil, can offer fast-acting relief for sore muscles, allowing you to move more comfortably. You can discover our best creams for muscle pain to find a solution that works for you.

Combining a few of these approaches often yields the best results. Experiment to see what works best for your body.

The Role of Nutrition and Hydration in Recovery

Beyond physical treatments, what you put into your body plays a critical role in how quickly and effectively you recover from DOMS. Nutrition and hydration are the unsung heroes of muscle repair and regeneration.

  • Protein for Repair: Your muscles are primarily made of protein, and after a strenuous workout, they need protein to repair those microscopic tears and rebuild stronger. Muscle protein synthesis, the process of building new muscle, increases for at least 24 hours after resistance training. Aim for adequate protein intake throughout the day, typically 1.2 to 2.0 grams per kilogram of body weight, especially consuming a protein-rich meal or snack within a couple of hours post-workout.
  • Carbohydrates for Energy: Don't forget your carbs! For endurance athletes, in particular, consuming plenty of carbohydrates is essential to replenish glycogen stores, which are your muscles' primary fuel source. Replenishing these stores helps with overall recovery and adaptation.
  • Anti-inflammatory Foods: Certain foods and supplements can help combat the inflammation associated with DOMS. Ginger, for example, has been shown in studies to help reduce inflammation and pain. Other anti-inflammatory powerhouses include turmeric, tart cherries, and foods rich in omega-3 fatty acids.
  • Hydration is Key: Water is essential for almost every bodily function, including muscle recovery. Dehydration can exacerbate muscle stiffness and slow down the healing process. We recommend staying well-hydrated throughout the day, especially before, during, and after your workouts. If you're sweating a lot, consider an electrolyte drink to replace lost minerals.

Proper nutrition supports metabolic adaptation and ensures your body has the building blocks it needs to bounce back. As The American College of Sports Medicine highlights, nutrition is crucial for athletic performance and recovery. To learn more about the natural ingredients that can support your body's recovery, check out more about our natural ingredients.

How to Prevent or Minimize DOMS

While DOMS is a natural part of challenging your body, there are definitely ways to minimize its severity and frequency. Prevention is often the best medicine, and by making smart choices in your training, you can reduce the post-workout agony.

The most fundamental principle for preventing severe DOMS is progressive overload. This means gradually increasing the intensity, duration, or volume of your workouts over time. Your muscles adapt to stress, so if you introduce new or more intense movements too quickly, you're more likely to experience significant soreness. A good rule of thumb is to increase your activity by no more than 10% per week.

Beyond gradual progression, focusing on your warm-up and cool-down routines is crucial:

  • Proper Warm-ups: Never skip your warm-up! A good warm-up prepares your muscles for the work ahead by increasing blood flow and muscle temperature. This makes your muscles more pliable and less prone to micro-tears. While a warm-up won't eliminate DOMS entirely, it delivers more blood to your muscles, getting them ready to exercise. Some small studies even suggest that a decent warm-up could reduce the amount of soreness experienced 48 hours after a workout. Focus on dynamic stretches and light cardio that mimics the movements of your main workout.
  • Effective Cool-downs: The cool-down is just as important as the warm-up. An active cool-down, such as a 10-20 minute low-to-medium intensity cycle after a strength workout, has been shown to reduce muscle pain compared to simply resting. Light cardio and gentle stretching help to gradually bring your heart rate down and can aid in flushing out metabolic byproducts.
  • Adequate Sleep: This cannot be stressed enough! Sleep is when your body does its most important repair work. Muscle-building chemicals, like Human Growth Hormone, are naturally produced during deep stages of sleep. Aim for 7-9 hours of quality sleep per night to give your body the best chance to recover and rebuild.
  • Rest Days: Incorporating regular rest days into your training schedule is vital. These aren't just days off; they are crucial for muscle repair, adaptation, and preventing overtraining.

Smart Training Adjustments

Making intelligent adjustments to your training routine is key to keeping DOMS in check:

  • Gradual Intensity Increase: As mentioned, avoid jumping into a new routine or significantly increasing weights/reps overnight. Introduce new exercises and higher intensities incrementally. Your body needs time to adapt.
  • Avoiding Sudden Changes: If you normally stick to cardio and suddenly decide to do an intense full-body weightlifting session, expect significant DOMS. Mix up your workout stimuli gradually. If you're going to try something new, start with a lighter load or shorter duration than you think you can handle.
  • Proper Exercise Form: Good form isn't just about targeting the right muscles; it's also about preventing injury and undue stress. Incorrect form can place excessive strain on muscles and connective tissues, leading to more severe soreness or, worse, injury. If you're unsure about your form, consider working with a certified trainer.

Consistency in training also plays a huge role. The more consistently you train, the more resilient your muscles become, and the less severe your DOMS will be over time. As a study on warm-ups suggests they can reduce soreness 48 hours later, and active cool-downs like gentle movement post-workout are also highly beneficial.

Frequently Asked Questions about DOMS

We get a lot of questions about DOMS, and for good reason! It's a common, often perplexing, aspect of working out. Let's tackle some of the most common inquiries.

Is DOMS a sign of a good workout?

Many people believe that if you're not sore, you didn't work out hard enough. While DOMS often indicates that you've challenged your muscles in a new or intense way, triggering muscle adaptation and fitness progress, it's not the only indicator of a good workout. You can absolutely have an effective workout without experiencing severe DOMS. Consistent training, proper form, and progressive overload are more reliable signs of progress than soreness alone. If you're constantly sore and fatigued, it might actually be a sign of inadequate recovery or overtraining, rather than productive progress.

Does lactic acid cause DOMS?

This is one of the most persistent myths in fitness! For decades, lactic acid accumulation was blamed for post-workout soreness. However, modern scientific understanding has debunked this. Lactic acid is produced during intense exercise but is quickly cleared from the muscles, typically within an hour or two after your workout. It does not stay in your muscles to cause delayed soreness. As we discussed, DOMS is caused by microscopic muscle damage and the subsequent inflammatory response as your body repairs and rebuilds.

How can I tell if my DOMS is too severe to work out?

Distinguishing between manageable DOMS and pain that warrants rest is crucial. Here's how to gauge it:

  • Pain Scale: If your pain is 7 or higher out of 10, it's likely too severe to work out. Mild to moderate DOMS usually falls within the 1-6 range.
  • Range of Motion Restriction: If the soreness significantly restricts your ability to move your joints or muscles through their full, normal range of motion, then it's best to rest that muscle group. For example, if your quads are so sore you can barely bend your knees, skip leg day.
  • Sharp or Debilitating Pain: As a general rule, DOMS is a dull, aching sensation. If you feel any sharp, stabbing, or shooting pain, especially at a specific point, this is a red flag for a potential injury and you should avoid working out.
  • Impact on Daily Tasks: If your soreness is so profound that it makes everyday activities like walking, sitting, or lifting objects difficult or painful, your body is telling you it needs more recovery time.

When in doubt, err on the side of caution. A day or two of proper rest can prevent weeks of recovery from a potential injury.

Conclusion: A Balanced Approach to Fitness and Recovery

Working out with DOMS is a common experience for anyone pushing their physical limits. We've learned that this post-workout soreness, while sometimes uncomfortable, is often a natural and even positive sign that your muscles are adapting and growing stronger. However, the key lies in a balanced approach: understanding what DOMS is, knowing when it's okay to move, and recognizing when your body truly needs rest.

Remember to always listen to your body. Accept active recovery with low-impact movements like gentle walking, stretching, or swimming to increase blood flow and aid the healing process. Be vigilant in differentiating between the dull ache of DOMS and the sharp, localized pain of an injury. And don't underestimate the power of effective recovery strategies like massage, heat/cold therapy, compression, proper nutrition, hydration, and, most importantly, adequate sleep.

As you continue your fitness journey, you'll inevitably encounter DOMS. But with the right knowledge and tools, you can steer it smartly, ensuring your progress is consistent and injury-free. For targeted, fast-acting relief from post-workout muscle soreness, explore Neuropasil's natural solutions. Our specialized creams, powered by ingredients like Aloe, Urea, and Menthol, are designed to provide soothing relief, helping you recover faster and get back to doing what you love.

Shop our pain relief cream and visit our blog for more wellness tips.

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