Tips for Beating Delayed Onset Muscle Soreness (DOMS)

min read


The Sports Injury Clinic

Georgia Russell

May 19, 2020


It's common to have DOMS post exercise, particularly after a high-load strength or endurance focused session. I'm sure some of you have experienced difficulty walking up and down stairs, getting in and out of the car, or struggle to try and get the body moving in your next session.


Understanding what DOMS is can help you adopt strategies to reduce the severity of muscle soreness. DOMS is the muscle pain/stiffness post exercise due to eccentric (muscle lengthening) exercise which can cause low level damage to the muscle fibres. Usually the soreness if felt 24-48 hours after your session and commonly eases after 48-72 hours.

Here are some tips to help reduce your symptoms prior to your next session:

Complete a warm up and cool down

  • Reduces your risk of injury
  • Increases blood flow to your muscles
  • In particular foam rolling has shown short term increases in range of motion


  • Consuming water during the day; also compensating for the amount of fluid lost during your session, is important to assist the body in removing waste, healing body tissue and maintaining homeostasis

Low-level bouts of exercise

  • Going for a 20-minute walk or bike ride on your days off keeps the body moving and assists in recovery by increasing blood flow and oxygen to the muscles.


  • Similar benefits to foam rolling however massage promotes tissue healing, reduces pain and improves blood flow

Our Myotherapists are now back working in the Clinic, so it's a great time to book in for a massage, if this treatment suits you!


View All
View All
The Sports Injury Clinic acknowledges the traditional owners of the land, the Bunurong people, and pays respect to Elders past, present and emerging.
Melbourne website design by PIER ©2021