DOMS Treatment
What Is DOMS and How Can Physiotherapy Help?
Delayed onset muscle soreness, commonly known as DOMS treatment, is the muscle ache and stiffness that typically develops 24 to 48 hours after unaccustomed or high-intensity exercise. It affects people at every fitness level, from those returning to training after a break to experienced athletes trying a new discipline, and is a normal part of how muscles adapt and strengthen. Understanding what causes DOMS and how to manage it helps people train consistently without unnecessary discomfort.
What Causes DOMS?
- Eccentric contractions (the lengthening phase, think lowering weights or running downhill) cause microscopic tears in muscle fibres that trigger soreness as they repair
- Your body simply isn’t adapted to the new activity yet, so muscle fibres face unfamiliar stress
- Sudden jumps in intensity, duration, or frequency put load on muscles before they’ve had time to adjust
- Genetics, age, and individual recovery capacity all play a role in how much soreness you feel
Most DOMS resolves naturally within 3–7 days. But if soreness is asymmetrical (one side worse than the other), concentrated in a joint rather than muscle, or severe and limiting, it’s worth getting a [physiotherapy assessment] to rule out injury.
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How True Physio Can Help
Physiotherapy speeds up recovery and gives you a clearer picture of how to train without repeating the same setbacks. Sports massage is one of the most effective tools: it increases blood flow to sore muscles, reduces inflammation, and restores mobility. From there, your physio can work with you on the broader picture.
- Sports massage and soft tissue techniques to relieve muscle tension and boost circulation
- Active recovery guidance, gentle movement patterns that reduce soreness without further damage
- Training load review, we’ll help you build intensity gradually so DOMS becomes less severe over time
- Acupuncture for persistent or severe DOMS when other methods need support
A practical tip: don’t stop moving. After the first day, light, controlled activity (walking, swimming, easy cycling) actually helps clear DOMS faster than complete rest. Your physio will show you exactly what’s safe for your level of soreness.
“I’ve been a regular client of George’s for several years now. As someone who participates in marathons and triathlons regularly, my body often takes a beating from intense training sessions. However, with George’s help, I’ve been able to overcome countless obstacles and push through physical limitations. His sports massages have become an indispensable part of my training regimen, enabling me to recover faster, prevent injuries, and perform at my best.” Steve Nixon – Nantwich
Why Choose True Physio?
Expert Physiotherapy Team
All of our Physiotherapists are registered with the Health and Care Professions Council (HCPC), which means that they fulfil the highest standards of practice required by law. They are also a part of the Chartered Society of Physiotherapy (CSP), demonstrating our commitment to delivering outstanding expertise.
Initial Assessment
At your initial assessment at True Physio, we will find out where your pain comes from and what your goal is before forming a plan to help you achieve that. Our clinicians will take the time to understand your condition, do a detailed assessment, and explain to you the nature of the problem you have. Treatment plans are created with your lifestyle in mind.
If DOMS is stopping you from doing what you love, don’t tough it out alone. Book a physio appointment and get back to training sooner.
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