Have you ever woken up the day after an intense workout sore and struggling to move? It’s happened to all of us, and you were likely experiencing Delayed Onset Muscle Soreness (DOMS). It’s that deep muscle ache that kicks in 24 to 72 hours after exercise, making the simplest of movements feel like a challenge.
While it’s true that soreness is a sign of muscle adaptation and growth, it’s frustrating when it affects your performance and recovery. The good news? It’s possible to reduce soreness, speed up recovery, and prevent DOMS from taking over your routine.
In this guide, we’ll breakdown:
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What causes DOMS
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How to prevent it
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Best strategies to reduce soreness
Now let’s get into the science behind managing DOMS so you can train harder and recover smarter.
What Causes DOMS?
Exercise-Induced Muscle Damage
Despite the common myth that DOMS is caused by lactic acid buildup, this is actually not the case. Instead, it’s the result of microscopic muscle fiber tears from high-intensity training or unfamiliar workouts.
When this happens, the body triggers an inflammation and immune response, leading to soreness. Let’s look into this further.
Inflammatory Response and Blood Flow
As your body heals damaged muscle fibers, inflammatory responses cause swelling and increased sensitivity. Increased blood flow to the affected area delivers nutrients but can also contribute to stiffness and discomfort.
Types of Workouts That Trigger DOMS
As mentioned earlier, certain workouts are more likely to cause sore muscles, including:
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High-Intensity Exercises: Weightlifting, HIIT, sprints, and explosive movements.
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Eccentric Movements: Downhill running, slow squats, or lowering weights under control.
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Unfamiliar Workouts: Trying a new training program or dramatically increasing intensity.
While DOMS is a natural part of progress, you shouldn’t have to suffer through it. Here are a few proven strategies for reducing soreness, so you can keep training consistently.
DOMS Prevention Strategies
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Gradual Progression
Going too hard, too soon, is a guaranteed way to experience soreness. Gradually increasing workout intensity gives muscles time to adapt, reducing the severity of DOMS.
Instead of maxing out in your first session, progressively overload your muscles by:
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Increasing weights slowly
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Adding reps gradually
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Allowing adequate recovery time between workouts
Pro Tip: Glutamine powder, like GLUTAPURE® from Ultimate Nutrition can boost muscle recovery and support immunity.
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Warm Up with Dynamic Stretching
Static stretching before a workout won’t do much to prevent soreness. Instead, dynamic stretches, like leg swings, arm circles, and lunges, help improve range of motion, warm up muscles, and reduce post-exercise stiffness.
A solid warm-up routine should include:
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5-10 minutes of light cardio to increase blood flow
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Dynamic movements that mimic your workout exercises
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Joint mobility work to activate key muscle groups
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Prioritize a Proper Cool-Down
A post-workout cool-down helps transition muscles from exertion to recovery mode. Skipping it can leave you feeling tighter and sorer the next day.
Effective cool-down strategies include:
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Light stretching to maintain flexibility
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Foam rolling to release tension
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Slow walking or cycling to bring your heart rate down gradually
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Hydration & Nutrition for Recovery
What you consume post-workout matters! Staying hydrated and fueling your body with the proper nutrients will help recovery and reduce soreness.
Here’s how:
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Hydration: Helps flush out metabolic waste and prevent cramping
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Protein: Provides essential amino acids for muscle repair
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Carbohydrates: Replenishes glycogen stores to reduce fatigue
Pro Tip: Prostar 100% Whey Protein from Ultimate Nutrition can help provide the nutrition you need for muscle repair.
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Foam Rolling & Mobility Work
Foam rolling before and after workouts helps break up tight tissue, increase blood flow, and reduce soreness. This self-massage technique can also prevent long-term stiffness.
Using a lacrosse ball, massage gun, (or of course, a foam roller) for deep tissue release can help improve circulation and recovery.
By implementing these DOMS prevention strategies, you’ll be able to keep muscle soreness under control and recover faster.
How to Manage DOMS Effectively
Even with proper prevention, some soreness is still inevitable, especially when pushing your limits. Here’s how to speed up the recovery process and get back to peak performance.
1. Active Recovery & Low-Intensity Movement
While your first instinct is to rest completely, low-intensity movement is more effective in reducing soreness than staying still.
Activities like:
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Walking
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Swimming
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Cycling
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Yoga
…can increase blood flow and flush out metabolic waste, reducing soreness.
Pro Tip: Avoid these common post-workout recovery mistakes for better recovery.
2. Cold & Heat Therapy
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Ice baths or cold showers can reduce inflammation and help with pain relief.
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Heat therapy, like a heating pad or sauna, relaxes muscles and improves circulation.
Some athletes alternate between hot and cold therapy (contrast baths) to maximize recovery benefits.
3. Anti-Inflammatory Strategies
Many athletes turn to NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) like ibuprofen to ease pain, but overuse can slow muscle recovery. Instead, try natural anti-inflammatory options like:
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Turmeric (Curcumin): A natural anti-inflammatory powerhouse
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Omega-3 Fatty Acids: Found in fish oil, these help reduce soreness naturally
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Ginger & Tart Cherry Juice: Both have been shown to aid muscle recovery
Pro Tip: Boost your amino acid recovery game with Omega 3 from Ultimate Nutrition.
4. Prioritize Sleep & Rest Days
Your muscles repair and grow during sleep, making 7-9 hours per night essential for recovery. Additionally, taking rest days prevents overtraining and reduces injury risk.
During rest days, focus on nutrition, hydration, and active recovery to bounce back stronger.
Conclusion
Delayed-onset muscle Soreness (DOMS) is a natural part of pushing your fitness limits, but it doesn’t have to slow you down. By understanding the causes, using DOMS prevention strategies, and following effective recovery techniques, you can reduce soreness, recover faster, and train harder.
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The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
