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How to Recover from Muscle Soreness After Exercise (DOMS)

Tap through the steps in order to see how to recover.

  1. Understand delayed onset muscle soreness (DOMS)

    Exercise that is more intense or unfamiliar than usual causes tiny amounts of damage to muscle fibers, and the soreness that shows up one to two days later, as the muscle repairs itself, is what is known as DOMS.

  2. Get enough rest

    Damaged muscle fibers generally need at least 24 to 48 hours to recover, so it is best to avoid hard training of the same muscle group on back-to-back days.

  3. Prioritize protein and nutrition

    Getting enough protein supports muscle repair and rebuilding, and staying well hydrated helps recovery along the way.

  4. Try light activity (active recovery)

    Light cardio or stretching increases blood flow and can be used as active recovery to help speed up the process.

  5. Know when to use cold vs. heat

    Cold therapy right after exercise can calm acute inflammation, while heat is more useful a few days later for easing lingering stiffness by increasing blood flow.

  6. Don't underestimate sleep

    Much of muscle repair happens during deep sleep, when growth hormone is released, so getting enough quality sleep matters as much as any other recovery step.

  7. Know the difference between soreness and injury

    If pain lasts more than three to five days, or you feel a sharp pain around a joint, it may be an actual injury rather than ordinary muscle soreness, and it is worth getting checked by a professional.

DOMS is a normal part of getting stronger

The microscopic muscle damage behind DOMS is a normal part of how muscles adapt and grow stronger, not a sign that something has gone wrong. It tends to show up most after trying a new exercise or ramping up intensity, and it usually resolves within about a week.

Recovery habits matter as much as the workout

How you recover -- rest, nutrition, sleep, and easy movement -- has a real effect on how quickly soreness fades and how ready your muscles are for the next session.

Frequently Asked Questions

Is it okay to keep exercising through DOMS?

Light activity or training a different muscle group is usually fine, but heavy training of the same sore muscles before they've recovered can slow progress and raise injury risk. Give the sorest muscles a proper rest day or two.

How long does DOMS usually last?

It typically peaks around 24 to 72 hours after exercise and fades within about three to seven days. Pain that goes well beyond that window is worth having checked out.