From Soreness to Strength: What You Need to Know About DOMS and Recovery
- Sandco Performance
- Jan 24
- 5 min read
Updated: Jan 30
If you're new to exercise or trying out a new workout routine, chances are you've experienced DOMS (Delayed Onset Muscle Soreness). That stiff, sore feeling that shows up 24 to 72 hours after your workout? Yep, that’s DOMS. It’s something we all go through, but for many, it can feel pretty uncomfortable.
But here’s the thing: DOMS isn’t a bad sign. In fact, it’s a sign of progress. It means your muscles are repairing and getting stronger. The real key is knowing how to manage it, reduce the pain, and speed up the recovery process so you can keep going strong. In this post, we’ll break down why DOMS happens and share tips on how to recover faster so you can keep crushing your fitness goals.
What is DOMS?
DOMS is the muscle pain and stiffness you feel after a tough workout, usually a day or two after the exercise. It’s caused by microscopic tears in the muscle fibers during intense physical activity. The body’s response to this is inflammation, which leads to that sore feeling. It’s especially common when you do new exercises or push your muscles harder than usual—like after a particularly intense leg day or trying out a new workout.
Think of it like this: When you challenge your muscles, they grow stronger as they repair themselves. That soreness you feel? It's a part of the process of building bigger, more resilient muscles.
Why Does DOMS Happen?
During exercise, especially with eccentric movements (where your muscles lengthen while under tension), your muscles experience small tears. After your workout, your body starts repairing these fibers, which leads to inflammation and, you guessed it, soreness. This is totally normal and part of the process of muscle growth.
Effective Ways to Recover From DOMS
Now that we know why DOMS happens, let’s talk about what you can do to recover from it quicker so that you’re not stuck on the sidelines for too long. Here are a few strategies that can help ease that soreness and get you back to your workouts faster.
1. Hydration is Key
Water isn’t just good for keeping you alive—it’s essential for muscle recovery. When you’re dehydrated, your muscles aren’t able to perform optimally, and soreness can feel worse. Staying hydrated helps with nutrient transport, waste removal, and overall recovery.
Pro Tip: Drink at least 2-3 liters of water a day. And don’t forget to hydrate before, during, and after your workouts to keep your muscles functioning properly.
2. Get the Right Nutrition
Your body needs fuel to repair those muscle fibers. Focus on eating foods that are rich in protein, as protein helps repair and rebuild muscle. But don’t forget about carbs and fats, which are also essential for recovery.
Pro Tip: After your workout, try to eat a meal that has a good balance of protein and carbs within 30 minutes to an hour. For example, a chicken wrap with some veggies or a protein smoothie with fruit.
3. Stretch It Out
It may sound simple, but stretching can really help reduce soreness. Stretching increases blood flow to the muscles, which helps flush out waste products like lactic acid and brings in fresh oxygen to speed up the recovery process. Stretch before and after your workouts to keep muscles supple and reduce stiffness.
Pro Tip: Try dynamic stretching before your workout and static stretching afterward. Make it a regular habit to see the best results.
4. Foam Roll and Use Mobility Tools
Foam rolling and other self-massage techniques can help break up muscle knots, improve blood flow, and relieve tightness. Foam rolling is a great way to work out muscle tension and promote better mobility.
Pro Tip: Spend 10-15 minutes on a foam roller after your workout. Focus on the areas that feel the most sore or tight.
5. Get Enough Sleep
Sleep is one of the most powerful recovery tools your body has. During sleep, your muscles repair and grow stronger. Lack of sleep can make soreness feel worse and delay your recovery.
Pro Tip: Aim for 7-9 hours of quality sleep each night. Creating a relaxing pre-sleep routine—like reading a book or listening to soothing music—can improve sleep quality.
6. Active Recovery
Rather than lying on the couch all day, try active recovery. This could mean doing a low-intensity workout like walking, swimming, or yoga. It helps improve circulation and delivers nutrients to your muscles faster.
Pro Tip: After a tough workout, try a light walk or some gentle yoga to get the blood flowing and reduce muscle stiffness.
7. Mindset Matters
Managing soreness isn’t just about the physical recovery. Your mindset plays a huge role. The more you understand that DOMS is part of the process, the easier it is to push through it mentally. Remember: soreness means you’re doing something right.
Pro Tip: Practice positive self-talk and focus on how this soreness is a sign that your body is adapting and becoming stronger.
When Should You Be Concerned About DOMS?
While DOMS is normal, there are times when soreness could signal a more serious issue. If the soreness lasts longer than a week, is accompanied by sharp pain, or limits your ability to perform everyday tasks, it could be a sign of an injury. In these cases, it’s best to consult a healthcare professional.
Final Thoughts: Embrace Soreness as Part of the Process
DOMS is something that every fitness enthusiast will experience at some point, especially as you push your body to new limits. But rather than viewing it as a roadblock, think of it as a sign of progress. Each time you experience soreness, know that your muscles are growing stronger.
By following these recovery tips—staying hydrated, eating right, stretching, getting enough sleep, and staying active—you can minimize soreness and speed up your recovery process.
Remember, your fitness journey is about consistency and resilience. Keep listening to your body, take care of yourself, and get ready for your next workout stronger than ever.
Want more recovery tips and tricks to accelerate your fitness goals?
Head over to our YouTube channel for expert advice on training and recovery for the latest articles and products designed to help you perform at your best.
References:
Smith, L. (2016). Delayed onset muscle soreness: What it is and how to recover. Journal of Strength and Conditioning, 30(5), 1035-1045.
Johnson, T. A., & Welch, J. L. (2019). Nutrition for optimal muscle recovery after exercise. The Journal of Applied Physiology, 65(7), 1239-1247.
Baker, D. L. (2018). Hydration and its impact on muscle recovery: A review. The American Journal of Sports Medicine, 46(12), 2397-2402.
Comments