Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
DOMS is the muscle soreness experienced 24-72 hours after unfamiliar or intense exercise, particularly eccentric contractions (lengthening under load, e.g. downhill running, lowering weights). It is caused by microscopic damage to muscle fibres and the subsequent inflammatory response — not, as once believed, by lactic acid. DOMS severity indicates muscle damage but doesn’t directly correlate with muscle growth stimulus. Extreme DOMS can impair performance for 3-5 days. Management: light movement (active recovery), foam rolling, cold/heat therapy. DOMS diminishes with repeated exposure to the same stimulus (repeated bout effect).
- 24-72 hour peak soreness after exercise
- Eccentric loading is the primary cause
- Not caused by lactic acid (outdated)
- Repeated bout effect reduces DOMS with same stimulus
Try the tool
Put this into practice with our free calculator.
Open the Training Recovery Calculator →In practice
DOMS typically peaks 24-48 hours after unfamiliar or intense exercise and results from microscopic muscle fibre damage and the resulting inflammatory response, not lactic acid buildup (a common myth) — light movement, adequate protein and gradual training progression all help manage it, while complete rest often prolongs the discomfort more than gentle activity does.
FAQ
Is DOMS caused by lactic acid?
No — this is a persistent myth; lactic acid clears from muscles within an hour of exercise, while DOMS results from microscopic muscle fibre damage and the resulting inflammatory repair process.
Should I train through DOMS or rest completely?
Light, lower-intensity movement often helps more than complete rest by promoting blood flow, though very sore muscles performing the same high-intensity movement that caused the soreness should usually be given more recovery time.