We've all been there. You smash a new workout, maybe you finally nail those lunges or add an extra plate to your squat. You feel like a superhero. The next morning? Not so much. Getting out of bed feels like a military operation. Every step is a reminder of yesterday's victory, and you start to wonder if it was worth it.

That familiar, tender ache is called Delayed Onset Muscle Soreness, or DOMS for short. It's that "I definitely worked out" feeling that shows up a day or two after you've pushed your body. For years, we've been told "no pain, no gain," but is that really true? And more importantly, what relieves muscle soreness after a workout when you just want to be able to walk down the stairs normally again?

It turns out, that ache is a sign of something happening deep inside your muscles. It's not just a random pain; it's part of a process. And understanding that process is the key to getting back on your feet faster.

What are DOMS?

So, what are DOMS? When you do an exercise that your body isn't used to, or you push harder than usual, you create tiny, microscopic tears in your muscle fibres. This is especially true for 'eccentric' movements, which is when a muscle lengthens under tension. Think about the lowering part of bicep curl, or walking downhill - that's your muscle working whilst it stretches out.

These tiny tears are a normal part of getting stronger. Your body, being the clever thing it is, rushes to repair them. This repair process involves a bit of inflammation, which is what causes that signature tenderness and stiffness. It's your body's way of saying, "okay, that was new. Lets rebuild this stronger so we can handle it better next time".

DOMS usually kicks in around 12 to 24 hours after your workout, and peaks somewhere between 24 to 72 hours. That's why you might feel fine the day of, and then wake up the next morning wondering who replaced your legs with concrete. It's completely normal, and for most people, the soreness fades within 3 to 5 days on it's own.

The type of exercises most likely to leave your sore include and not limited to:

The lower phase of bicep curl or squat
Walking or running downhill
Lunges and steps ups
Landing from jumps
Anything new that your body hasn't done before

If you've ever tried a new class or switched up your routine and felt wrecked the next day, that's DOMS doing it's thing. Even people who train regularly get it when they change things up.

what are DOMS

Is Muscle Soreness a Sign of Muscle Growth?

This is the big question, isn't it? You're sore, so that means it's working, right?

In a way, yes. That soreness means you've stressed your muscles enough to trigger a repair and rebuild cycle. When your body fixes those tiny tears, it builds the fibres back a little bit thicker and stronger than before. That's essentially how muscles grow.

But here's the thing - it's not the only sign of a good workout. You can still get stronger and fitter without feeling like you've been hit by a bus the next day. Some of the best progress happens when you're consistent with your training, not when you're so sore you can't move for a week. Think of DOMS as feedback, not a badge of honour. If you're sore every single time, you might actually be overdoing it.

The sweet spot is somewhere in the middle. A bit of tenderness after a tough session? That's your body adapting. Crippling pain that lasts a week? That's likely your body telling you to ease off a bit.

Is it Fibromyalgia?

For most people, muscle soreness is temporary. It's a clear cause-and-effect: you workout, you get sore, it goes away in a few days. But what if the soreness doesn't go away? What if it's a constant nagging ache that you can't trace back to a specific workout?

This is where things get confusing, especially for people living with conditions like fibromyalgia. Fibromyalgia is a chronic condition that causes widespread pain all over the body, along with fatigue and sleep problems. The NHS describes it as making you "extremely sensitive to pain all over your body", and it affects around 1 in 20 people in the UK.

While DOMS is localised, temporary pain in the muscle you've worked, fibromyalgia pain is a whole different thing. It's often described as a deep, constant ache that can be felt inn muscles, joints, and even bones. People with fibromyalgia often experience more intense soreness after exercise, and it can take much longer to recover.

If you're someone who lives with fibromyalgia and you're wondering about exercise, gentle movement is actually one of the best things you can do. Low-impact activities like swimming, walking and yoga can help manage symptoms without triggering a massive flare-up. TENS and EMS machines for Fibromyalgia can be really helpful for managing that post exercise soreness too, more on that in a bit.

The key difference to remember: DOMS is temporary and tied to a specific workout, typically. If your muscle soreness is a constant companion rather than a temporary visitor, it's always a good idea to have a chat with your GP. They can help you figure out what's really going on.

How to Get Rid of Muscle Soreness: What really works!

Your legs are screaming and you're walking like a cowboy. The good news is, you don't have to just wait it out. There are real, proven things you can do right now to feel better. Here's how you can reduce DOMS and get back to feeling yourself again.

Keeping Moving
It sounds a bit mad, but one of the best things you can do when you're sore is to move. Not another intense workout - just gentle movement. A light walk, a slow swim or some easy cycling. This is called 'active recovery', and it works because it gets blood flowing to your sore muscles without putting them under more stress.

That blood is key. It brings fresh oxygen and nutrients to the damaged fibres, and it helps to flush out the waste products that are hanging around and making things worse. Even 20 minutes of gentle walking can make a noticeable difference.
Hot and Cold Therapy
Both hot and cold therapy have their place when it comes to muscle soreness. A warm bath or a heat pack can relax tight stiff muscles and improve circulation. Some people swear by adding Epsom salts in a bath, magnesium can also help with muscle relaxation.

Cold therapy, like an ice pack of a cold shower, can help to bring down inflammation and numb the area a bit. Some people love cold plunges, though you don't have to go that far. Even wrapping an ice pack in a towel and holding it on the sore spot for 15 minutes can take the edge off.
Foam Rolling and Massage
Foam rolling is basically a DIY massage. By rolling your sore muscles over a foam roller, you're helping to break up tension and increase blood flow to the area. It can be a bit uncomfortable on really sore muscles, but most people feel much better afterwards.

If you've got a massage gun, that works on the same principle. The vibrations help to loosen up tight muscle tissue and get things moving again. Even a simple self-massage with your hands can help.
Hydration and Nutrition
This one is easy to overlook, but it matters more than you think. Your muscles need water to function properly and to repair themselves. If you're dehydrated, recovery takes so much longer and the soreness can actually feel worse. Aim to drink plenty of water throughout the day, especially after a workout.

On the food side, protein is your best friend. Your muscles need amino acids (the building blocks of protein) to repair those tiny tears. A meal or snack with good quality protein within a couple of hours of your workout can make a real difference. Think chicken, eggs, fish, greek yoghurt or a protein shake if it's easier for you.
Sleep
Never underestimate a good night's sleep. This is when your body does the heavy lifting when it comes to repair and recovery. Growth hormone, which plays a big role in muscle repair, is released mainly during deep sleep. If you're skimming on your sleep, you're slowing down your own recovery.

Aim for seven to nine hour a night, especially on the days when you've trained hard.

recovery from DOMS

Can an EMS machine help with muscle soreness?

For many years athletes and physios have been using something called an electrical muscle stimulation, or EMS, to help with recovery. But can EMS help with muscle soreness for everyday people too? The short answer is yes, and the research backs it up.

An EMS machine works by sending gentle electrical pulses to your muscles through pads placed on the skin. These pulses cause your muscles to contract and relax in a rhythmic way. Think of it as a passive workout for your sore muscles - they're getting movement and stimulation without you having to do anything.

This does a couple of really useful things. First, it boosts blood flow to the area. All that contracting and relaxing acts like a pump, pushing fresh, oxygen rich blood into sore muscles flushing out the waste products that make you feel stiff and tender. Second, it helps to release tension. That tight, knotted feeling in your muscles. An EMS machine can loosen that up.

A 2025 study published in clinics and practice looked specifically at using TENS machines (which have a similar technology to EMS) for DOMS recovery. The results were clear: TENS "significantly relieves pain symptoms occurring in DOMS" . The researchers found that people who used TENS after exercise reported less pain and recovered faster than those who didn't.

And the best part? You can use it at home. Pop the pads on, set the intensity to a comfortable level, and let it do its thing while you're watching telly or reading a book. It's drug-free, non-invasive, and you're in complete control. For anyone who deals with regular post-workout soreness: or for people with conditions like fibromyalgia who find recovery harder – it's a genuinely useful tool to have around.

What relieves muscle soreness after a workout often comes down to a combination of things. There's no single magic fix. But adding EMS or TENS into your recovery routine alongside the basics: hydration, nutrition, sleep, and gentle movement can make a real difference in how quickly you bounce back.

When to be concerned: The Red Flags

Most muscle soreness is nothing to worry about. But there are a few signs that something more serious might be going on:

Pain that lasts more than a week - DOMS should fade within five days at most. If it's hanging around longer, you may have strained or injured yourself.
Sharp, sudden pain during exercise - This isn't DOMS. This could be a muscle tear or strain, this would require attention.
Swelling that doesn't go down - A bit of puffiness is normal, but significant swelling isn't.
Dark coloured urine after intense exercise - This can be a sign of a rare condition called rhabdomyolysis, where muscle breakdown products flood your kidneys. Get to A&E if this happens.

red flags for DOMS