The world of personal fitness has its fair share of trials and tribulations at all levels, as you’ve probably seen in sports and might have experienced in your own workouts.

Perhaps one of the most relatable and universally humbling experiences – that you’ve likely encountered if you are or have been physically active at some point in your life – is delayed-onset muscle soreness (DOMS).

If you go too hard during exercise and feel the consequences afterward, then this guide is just for you. Although time is the only true cure for DOMS, the following four strategies can help ease soreness (and improve the tremendous task of getting off the couch).

What is DOMS?

DOMS usually occurs when you deviate from what you normally do, whether you’re physically fit now or just getting in shape after a period of inactivity. It happens when you try a new exercise, push at a more strenuous or intense level, or work out for a longer period of time.

Eccentric activities – when the muscle lengthens under the pressure of weight – are more likely to cause micro-tears in muscle tissue and, therefore, DOMS. For example, you might have experienced DOMS if you’ve lifted weights or run downhill.

Not all muscle soreness is the same. You can feel acute muscle soreness, which is a burning sensation during or immediately after exercise, or you feel DOMS, which can occur 8-12 hours later, peak 2-3 days later, and wear off 8-10 days after exercise.1

For as much as we know about DOMS, there are many unanswered questions. Experts aren’t sure what makes some individuals more susceptible to DOMS than others, or why there’s a delay.2

Soreness strategies

Although DOMS is unpleasant in the moment, the good news is it’s temporary. Although there’s no magic bullet for “curing” the soreness, there are things you can do to manage DOMS and performance. And, yes, you can keep working out; in fact, light exercise might even speed your recovery.

Here are four tips for managing DOMS:

1. Roll it out

Although you might be skeptical about the effectiveness of a foam roller, it can relieve sore and tight muscles, break up knots, and improve flexibility and range of motion. The roller applies pressure to muscles and myofascial tissues, which are the thin, flexible, strong connective tissues that support muscles and bones.

Research shows using a foam roller for 20 minutes immediately after exercising and every 24 hours over the next three days (up to 72 hours) improves recovery from DOMS.3

A 2015 study published in Journal of Athletic Training described physically fit male participants engaged in a squat protocol to induce DOMS before completing various exercises. The performance measures included:

  • Pain-pressure threshold
  • Sprint speed
  • Power (broad-jump distance)
  • Change-of-direction (T-test)
  • Dynamic strength-endurance (additional squats)

The schedule was as follows:

Testing Session 1 (0 hours): Pre-test performance measurements, squat protocol, foam rolling

Testing Session 2 (24 hours later): Post-test performance measurements, foam rolling

Testing Session 3 (48 hours later): Post-test performance measurements, foam rolling

Testing Session 4 (72 hours later): Post-test measurements

The experimental group rolled immediately for 20 minutes after the testing session, 24 hours later, and finally, 48 hours later (they were tested at 72 hours but did not foam roll). The control group did no foam rolling.

DOMS adversely impacted performance across the board, regardless of whether participants foam rolled. While DOMS negatively impacted performance outcomes in each test for both groups, foam rolling reduced the negative effects at certain points. Compared to the control group, foam rollers:

  • Experienced less quad pain 24 and 48 hours post-exercise
  • Experienced faster sprint times 24 and 72 hours post-exercise
  • Broad jump was greater after foam rolling, with the best effect after 72 hours
  • Squatted more at 48 hours post-exercise (no effect at 24 and 72 hours)

The researchers concluded that foam rolling can be especially effective for athletes with short periods of rest between competitions.3 Bottom line, while DOMS can reduce your performance, foam rolling is better than nothing. 

2. Manage with massage therapy

A body of research indicates that massage is also effective in easing DOMS.1

In one study, healthy male and female participants with no experience in resistance training performed eccentric elbow flexor exercise. The experimental group then received a 10-minute sports massage from a qualified massage therapist three hours later.

The researchers found that massage alleviated DOMS by more than 30 percent compared to the control group, although they saw no effect on muscle strength and range of motion in the elbow joint.1

A systematic review and meta-analysis of 29 studies assessed whether massage improved performance in a variety of measures.4 Researchers completed separate meta-analyses on each of the following:

  • Strength
  • Jump
  • Sprint
  • Endurance
  • Flexibility
  • Fatigue
  • DOMS

Researchers found that, compared to a control group, a massage reduced the effects of DOMS and improved flexibility. However, the study found no statistically significant improvement in the other five measures.

3. Drink some fruit juice

Still sore? Fruit juice might be a good move.

Research indicates that drinking watermelon juice (a natural source of L-citrulline) might help ease muscle soreness and improve recovery time.5

In a 2017 study, amateur male runners either drank two cups of watermelon juice with added L-citrulline (a non-essential amino acid that converts to L-arginine in the body and helps exercise performance) or a placebo two hours before running a half marathon.

Two weeks later, the runners repeated the process and completed another half marathon.

Researchers reported that runners had less muscle soreness between 24 and 72 hours post-race than the placebo group, as well as “enhanced aerobic pathways.”5

Although L-citrulline is not found in many dietary sources, there are other fruits to try. Several studies indicate that cherry juice (which has antioxidant properties) might improve recovery.6 Experts also suggest that pineapple juice (which contains bromelain and vitamin C) might also be effective.6

Other nutrient sources mentioned in a review on nutritional and supplementation strategies include ginger, curcumin, and green tea. However, experts stress the need for further research on efficacy in women.6

4. Add a supplement to your routine

As the most clinically studied curcumin on the market, Curcumin Phytosome has 29-times greater absorption than ordinary curcumin.7 It helps maintain normal inflammatory processes in the muscles and joints for alleviating DOMS – reducing stiffness, promoting flexibility, and relieving minor aches and pains.*

Curcumin phytosome (Meriva®) has been studied for DOMS. Twenty healthy males were given curcumin phytosome (1,000 mg twice daily) or placebo for the two days before completing a downhill running test, the day of the test, and the day after. The curcumin group reported significantly less anterior thigh pain and demonstrated less muscle damage on MRI.*8 

You can also recover and repair with Amino Complex.* This blend is high in branched-chain amino acids (BCCAs) – a group of amino acids validated through clinical trials to promote the growth of lean muscle mass and enhance muscle strength.* BCAAs also help reduce muscle soreness.*

Finally, several studies have found that supplementing with omega-3 fatty acids can reduce the symptoms of DOMS.*6  Try Super EPA – NSF Certified for Sport®, an easy-to-swallow gelcap that contains omega-3 fatty acids for supporting healthy joints and muscles by balancing the post-workout inflammatory response.*

For more athletic recovery recommendations, read up on 5 supplements to take post-exercise and explore different recovery topics on the Take 5 Daily blog.

The takeaway

As the body adapts to the workload over time, you might notice you are no longer feeling the effects of DOMS, or maybe DOMS is gone entirely. Although muscle soreness can give you a sense of satisfaction, remember that the “no pain, no gain” mentality is flawed.

Whether you’re doing resistance training or cardio, you should not be sore 24/7. If you are, then consider scaling back the duration/intensity and allow yourself the proper time to recover so you can perform at your best.

References

  1. Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train 2005;40(3):174-180.
  2. Mizumura K, Taguchi T. Delayed onset muscle soreness: Involvement of neurotrophic factors. J Physiol Sci 2015;66(1):43-52. doi:10.1007/s12576-015-0397-0
  3. Pearcey G, Bradbury-Squires D, Kawamoto J, et al. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train 2015;50(1):5-13.
  4. Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis [published correction appears in BMJ Open Sport Exerc Med. 2021;7(2):e000614corr1]. BMJ Open Sport Exerc Med 2020;6(1):e000614. doi:10.1136/bmjsem-2019-000614
  5. Martínez-Sánchez A, Ramos-Campo DJ, Fernández-Lobato B, et al. Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food Nutr Res 2017;61(1):1330098. doi:10.1080/16546628.2017.1330098
  6. Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies to prevent and attenuate exercise-induced muscle damage: a brief review. Sports Med Open 2019;5(1):1. Published 2019 Jan 7. doi:10.1186/s40798-018-0176-6
  7. Cuomo J, Appendino G, Dern AS, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod 2011;74(4):664-9. doi: 10.1021/np1007262. 
  8. Drobnic F, Riera J, Appendino G, et al. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): a randomised, placebo-controlled trial. J Int Soc Sports Nutr 2014;11:31. doi: 10.1186/1550-2783-11-31.