DOMS Explained: Sore or Injured ?
Understanding Delayed Onset Muscle Soreness vs Pain You Should Pay Attention To
We’ve all been there the day after a tough workout, walking downstairs like a baby giraffe and wondering if this new fit lifestyle was a terrible idea.
But how do you know if that stiffness is normal muscle soreness, or something more serious? Let’s break down the science behind DOMS (Delayed Onset Muscle Soreness) and how to tell when it’s time to rest… or see a physio.
What Exactly Is DOMS ?
DOMS is the muscle soreness and stiffness that usually kicks in 24–72 hours after exercise, especially if:
You tried a new activity,
Upped your training intensity or volume, or
Did lots of eccentric work (that’s the “lowering” phase like walking downhill or the downward motion of a squat).
During these types of workouts, tiny microscopic tears occur in your muscle fibres. It sounds scary, but it’s totally normal your body repairs those fibres, and that’s how you get stronger. 💪
How Long Does DOMS Last ?
Typically, DOMS lasts between 2–5 days.
You might feel:
Mild to moderate muscle tenderness,
Stiffness when moving,
A dull ache, especially with movement or pressure.
The key point ? DOMS should gradually get better, not worse.
Soreness vs. Injury: How to Tell the Difference
It’s easy to brush off pain as just soreness, but there are some important red flags to watch for.
| DOMS (Normal) | Possible Injury (Needs Attention) |
|---|---|
| Appears 24–72 hrs after exercise | Pain starts during exercise or immediately after |
| Feels dull, achy, and symmetrical (both sides) | Sharp, pinpoint, or one-sided pain |
| Improves after a few days | Persists or worsens over a week |
| No swelling or bruising | Visible swelling, bruising, or restricted movement |
| Muscles feel tight or tender | Pain deep in a joint or tendon |
If you tick more boxes on the right side of that table, it’s time to get checked out by a physiotherapist or exercise physiologist before you push through.
So… What Helps DOMS ?
While you can’t completely avoid DOMS (especially when trying something new), you can help your body recover:
Keep moving: Gentle activity like walking, swimming, or cycling helps circulation and recovery.
Heat or warm showers: Great for easing stiffness.
Stay hydrated: Muscles love water!
Eat well: Protein and antioxidants aid muscle repair.
Rest: Recovery happens when you’re resting, not just training.
Stretch or foam roll lightly: Don’t overdo it; just enough to keep blood flowing.
At our clinic, we often hear: I thought I was just sore, but it turned out I’d actually strained something.
It’s easy to confuse DOMS with a minor muscle strain both can feel similar at first. If your pain is sharp, localised, or lingers beyond a few days, it’s best to have it assessed. Catching small issues early can prevent them from becoming bigger problems later.
The Takeaway
Feeling sore after exercise ? Totally normal.
Feeling pain that doesn’t improve or limits your movement ? That’s your body asking for help.
👉 DOMS = expected muscle adaptation
🚫 Sharp or persistent pain = see your physio
Your body is built to adapt just make sure it’s doing it safely.
If you’re unsure whether your pain is normal soreness or something more, our team of physiotherapists and exercise physiologists can help assess, treat, and guide your recovery.
Get the best support and guidance and reach out to Pivotal Motion Physiotherapy, we’re here to help you feel your best and movement with confidence. Get in touch with us today, and our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.