Have you ever finished a workout feeling great, only to wake up the next morning struggling to walk up the stairs or lift your arms? If so, you've likely experienced Delayed Onset Muscle Soreness (DOMS).

While muscle soreness can feel uncomfortable, it's a normal response to challenging your muscles in new ways. Understanding why it happens—and how to recover effectively—can help you stay consistent with your fitness routine and avoid unnecessary worry.

Let's take a closer look at what causes muscle soreness and what you can do to recover well.

What Is DOMS?

Delayed Onset Muscle Soreness (DOMS) refers to the muscle discomfort or stiffness that typically develops 12 to 24 hours after exercise, often peaking between 24 and 72 hours.

DOMS is most common when you:

• Start a new workout program
• Increase your training intensity
• Lift heavier weights
• Perform more repetitions than usual
• Try unfamiliar exercises

The soreness usually fades on its own within a few days as your muscles recover.

What Causes Muscle Soreness?

Although scientists are still studying the exact mechanisms behind DOMS, it's generally understood that intense or unfamiliar exercise creates small amounts of stress within muscle tissue. Your body then responds by repairing and adapting those muscles, which can temporarily lead to soreness and stiffness.

Exercises that involve slow, controlled lengthening of muscles (known as eccentric movements) are especially likely to cause DOMS. Examples include:

• Lowering into a squat
• Running downhill
• Lowering a dumbbell during a bicep curl
• Descending from a pull-up

These movements place greater stress on muscle fibres, leading to more noticeable soreness.

Is Muscle Soreness a Good Sign?

Not necessarily.

While some soreness can be completely normal—especially after trying something new—it isn't a requirement for making progress.

You can build muscle, improve strength, and increase fitness without feeling sore after every workout. In fact, as your body adapts to training, you'll often experience less soreness while continuing to make excellent progress.

Instead of judging your workouts by how sore you feel, focus on:

• Improving your strength
• Increasing endurance
• Using better technique
• Staying consistent over time
  
  

How Long Does DOMS Last?

For most people, DOMS follows a predictable timeline:

• 12–24 hours: Mild soreness begins.
• 24–72 hours: Soreness usually reaches its peak.
• 3–5 days: Most discomfort gradually disappears.

The exact duration depends on factors such as workout intensity, fitness level, sleep, nutrition, and overall recovery.

How to Recover from Muscle Soreness

While there's no instant cure for DOMS, healthy recovery habits can help you feel better and get back to training comfortably.

1. Prioritise Quality Sleep

Sleep is one of the most important parts of recovery. During sleep, your body repairs tissues, supports muscle recovery, and prepares for your next workout.

Aim for 7 to 9 hours of quality sleep each night whenever possible.

2. Stay Hydrated

Proper hydration supports many of your body's natural recovery processes and helps replace fluids lost during exercise.

Drinking enough water throughout the day is a simple habit that supports overall health and performance.

3. Eat Enough Protein

Protein provides the building blocks your muscles need during recovery.

Good protein sources include:

• Chicken
• Fish
• Eggs
• Greek yogurt
• TofuBeans
• Dairy products

Pairing protein with carbohydrates can also help replenish energy stores after exercise.

4. Keep Moving

Light movement can often feel better than staying completely still.

Gentle activities like:

• Walking
• Cycling
• Stretching
• Yoga

may help reduce stiffness and keep your body moving comfortably.

5. Enjoy a Relaxing Shower

Many people include a warm shower as part of their post-workout routine because it can feel soothing after a demanding training session.

Using refreshing body care products like NaraGlow RESTORE+ Muscle Ache Relief Shower Gel can also help turn your recovery routine into a relaxing daily ritual, leaving your skin feeling clean and refreshed after exercise.

When Is Muscle Soreness Not Normal?

DOMS is different from an injury.

Consider speaking with a healthcare professional if you experience:

• Sharp or sudden pain
• Significant swelling
• Severe bruising
• Pain that continues to worsen
• Difficulty moving a joint
• Symptoms lasting much longer than expected

Listening to your body is always important.

The Bottom Line

Muscle soreness is a normal part of challenging your body, especially when starting a new routine or increasing workout intensity. While DOMS can feel uncomfortable, it doesn't mean you've had a "better" workout, nor is it required for progress.

The best way to support recovery is by focusing on the fundamentals:

• Get enough sleep.
• Eat a balanced diet with adequate protein.
• Stay hydrated.
• Keep your body moving.
• Make recovery part of your daily routine.

Remember, fitness isn't about pushing yourself to the limit every day—it's about building healthy habits you can maintain for the long term.

Frequently Asked Questions

What does DOMS stand for?

DOMS stands for Delayed Onset Muscle Soreness, the muscle discomfort that typically develops 12–24 hours after exercise.

Is muscle soreness a sign of muscle growth?

Not always. While soreness can occur after challenging workouts, it isn't a reliable indicator of muscle growth or workout quality.

Can I work out if I'm sore?

Mild soreness is usually manageable, and light exercise may even help reduce stiffness. However, if you're experiencing severe soreness or pain, consider giving your body more time to recover.

How can I recover from muscle soreness faster?

There isn't a quick fix, but getting enough sleep, staying hydrated, eating adequate protein, and engaging in light movement can support your body's natural recovery process