DOMS (Delayed Onset Muscle Soreness)
Muscle pain and stiffness that occurs 24-72 hours after exercise.
Updated
DOMS is the soreness you feel 1-3 days after a workout, especially when introducing new exercises or increasing intensity. It is caused by microscopic damage to muscle fibers. DOMS is not necessary for muscle growth and decreases as your body adapts to training. Light movement and staying hydrated can help alleviate symptoms.
Examples
- Sore legs 2 days after squats
- DOMS decreases with training consistency
- Light walking can reduce DOMS
Stretching and mobility exercises
Put this into practice with exercises from the library.
Common questions
What is DOMS?
Muscle pain and stiffness that occurs 24-72 hours after exercise. DOMS is the soreness you feel 1-3 days after a workout, especially when introducing new exercises or increasing intensity.
What exercises train the DOMS?
Good options include Windmills, World's Greatest Stretch, Wrist Circles, 90/90 Hamstring, Adductor. Each links to a step-by-step guide with demonstration images.
What are examples of DOMS?
Sore legs 2 days after squats; DOMS decreases with training consistency; Light walking can reduce DOMS.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus