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DOMS: Why You Get Sore And What To Do

In short

DOMS is the muscle soreness that shows up a day or two after training, especially after new or harder exercise. It is normal, harmless, and fades in a few days. It is not a sign of a good or bad workout. Gentle movement, sleep and staying active help you feel better.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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You train legs on Monday, feel fine that evening, then struggle down the stairs on Wednesday. That delayed soreness is DOMS, delayed onset muscle soreness. It is one of the most misunderstood parts of training. Beginners often think it means damage or a great session, when really it is just a normal response to unfamiliar effort.

DOMS is harmless and temporary, fading over a few days as your body adapts. It shows up most after new exercises or when you push harder than usual. Understanding it stops you from panicking, over-resting, or chasing soreness as if it were the goal. Here is what is actually happening and how to handle it.

What DOMS is and is not

DOMS is normal soreness from asking muscles to do something new or harder than usual. It is not a sign of injury, and it is not a reliable measure of how good your workout was. You can make great progress with little soreness, and being very sore does not mean you trained better.

  • Normal response to new or harder exercise
  • Peaks a day or two after training, then fades
  • Not a measure of workout quality
  • Not the same as sharp pain, which needs caution

Why beginners feel it most

When everything is new, almost every session brings some DOMS. As your body adapts over weeks, the same training causes far less soreness, a sign you are getting fitter, not that the workout stopped working. Big spikes in soreness usually just mean you did something new or much harder.

How to feel better

Gentle movement usually eases DOMS more than lying still, a light walk, easy cycling, or moving the sore area through a comfortable range. Sleep, food and staying generally active all help. There is no magic cure; it fades on its own. Just avoid maxing out the same very sore muscles the next day.

Managing soreness sensibly

  1. Expect some soreness after new or harder sessions
  2. Keep moving gently rather than lying around
  3. Do lighter work or a different body part if very sore
  4. Prioritise sleep and eating enough to recover
  5. Only worry if pain is sharp, one-sided or lingering

Frequently Asked Questions

Is soreness needed for progress?+

No. You can build strength and muscle with very little soreness, especially once your body adapts. Chasing soreness for its own sake is a mistake. Progress comes from consistent training and progression, not from how sore you feel.

Should I train when sore?+

Mild DOMS is fine to train through, often with lighter work or a different body part. If soreness is severe, give that muscle more time or train something else. Never confuse normal soreness with sharp pain, which needs caution.

How long does DOMS last?+

Usually one to three days, peaking around a day or two after training. It fades on its own as your body recovers and adapts. If deep soreness lasts much longer or comes with swelling, that is worth getting checked.

How do I reduce soreness?+

Gentle movement, sleep, eating enough and staying active help most. There is no magic fix, and things like ice or stretching only modestly help. Warming up well and progressing gradually reduce how sore you get in the first place.

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