What Is DOMS and Why Does It Happen?

DOMS stands for Delayed Onset Muscle Soreness—that stiff, achy feeling you get 24 to 72 hours after a hard or unfamiliar workout.

It’s completely normal, especially if you’re:

• Starting a new training program
• Pushing intensity or volume
• Returning after time off

DOMS is a sign your body is repairing and adapting—but that doesn’t mean you need to suffer through it.

Here’s how to reduce DOMS effectively and get back to training without dragging your feet (or legs, or arms).

1. Ease Into New Workouts

One of the biggest causes of DOMS? Doing too much, too fast.

If you’re:

• Adding weight
• Trying new exercises
• Switching rep ranges

…scale up gradually. Aim to increase your workload by no more than 5–10% per week. This keeps you progressing without wrecking your recovery.

2. Prioritize Your Warm-Up (and Cool Down)

A proper warm-up boosts blood flow, activates your muscles, and preps your nervous system—reducing your risk of extreme soreness.

Warm-Up Example:

• 5–10 minutes of light cardio
• Dynamic stretches (arm circles, hip openers)
• Movement prep (bodyweight squats, band pull-aparts)

After training, cool down with:

• Light walking
• Foam rolling
• Gentle mobility work

3. Stay Hydrated

Muscle cramps, tightness, and fatigue get worse when you’re dehydrated.

Drink water before, during, and after training. Add electrolytes if you’re sweating heavily or training in the heat.

Tip: You don’t need a fancy hydration plan. Just make sure your urine is light in color and you’re not going hours without drinking.

4. Use Active Recovery Days

One of the best ways to reduce DOMS is to keep moving—gently.

Try:

• Walking or cycling for 15–30 minutes
• Light bodyweight movements
• Easy stretching or yoga

This keeps blood flowing, clears waste from your muscles, and speeds up the recovery process.

5. Try Foam Rolling or Self-Massage

Foam rolling helps relieve tension and increase circulation in sore muscles. Focus on slow, controlled passes across major muscle groups.

You can also use:

• Massage guns
• Lacrosse balls
• Mobility sticks

Try it post-workout or on rest days.

6. Contrast Therapy: Heat or Cold

Both heat and cold have their place:

Heat (hot showers, heating pads, warm baths):

• Improves circulation
• Relaxes stiff muscles

Cold (ice packs, cold plunges):

• Reduces inflammation
• Numbs pain short-term

Pick the one that helps you feel best—or alternate.

7. Fuel Your Recovery With Nutrition

Muscles don’t rebuild themselves out of thin air. Make sure you’re eating enough to recover.

Focus on:

• Protein (0.8–1g per lb bodyweight) for muscle repair
• Carbs to replenish energy
• Healthy fats to support hormones
• Fruits/veggies for antioxidants and micronutrients

Don’t forget post-workout meals—they make a difference.

8. Get Serious About Sleep

Most of your recovery happens while you sleep.

Aim for:

• 7–9 hours per night
• Consistent sleep/wake times
• A cool, dark room

Even one bad night of sleep can increase soreness and reduce performance. Treat sleep like part of your training plan.

9. Use Gear That Supports Recovery

DOMS often comes from poor movement mechanics or lack of control. Using the right equipment helps you train safely and progress without overdoing it.

Recommended Griffin Equipment:

Final Thoughts

DOMS is normal—but it shouldn’t knock you off your routine.

To recap:

• Progress gradually
• Warm up and cool down
• Stay hydrated and eat well
• Move, don’t sit still
• Sleep and recover like it matters

The more consistent you are with recovery, the less you’ll feel like a zombie after leg day.