What is DOMS and how can Physiotherapy help?
If you’ve ever woken up sore a day or two after a tough workout, you’ve likely experienced DOMS, Delayed Onset Muscle Soreness. While it can feel alarming, especially if you’re new to exercise, DOMS is actually a normal part of the muscle building process.
Let’s take a closer look at what it is, why it happens, and how physiotherapy can help you manage it.
What is DOMS?
DOMS stands for Delayed Onset Muscle Soreness, and it refers to the stiffness, discomfort, or muscle pain that appears 12–48 hours after unfamiliar or intense exercise. It often occurs when you:
Start a new workout routine
Increase intensity or duration
Perform eccentric exercises (like running downhill or lowering weights)
While DOMS can feel similar to an injury, it’s not the same as a sharp or sudden pain. Instead, it’s a sign your muscles are adapting and growing stronger, a process known as muscle hypertrophy.
What Causes DOMS?
DOMS is caused by microscopic tears in your muscle fibres. These small tears are part of how muscles grow and rebuild. Activities that involve lengthening muscles under tension, like squats, push-ups, or going downstairs, are common culprits.
Symptoms usually peak within 24–48 hours post-exercise and gradually fade over the next few days.
How Can Physiotherapy Help?
Although DOMS often resolves on its own, physiotherapy can speed up recovery and reduce discomfort, especially if you're training regularly or returning from a break.
At Ballsbridge Physiotherapy Clinic, we offer several effective treatments:
1. Manual Therapy & Deep Tissue Massage
Hands-on techniques can help reduce tightness, improve circulation, and promote muscle recovery. Massage helps elongate muscles, release tension, and restore movement.
2. Trigger Point Dry Needling
This technique targets tight spots in the muscle (trigger points) and can be especially helpful post-exercise or as part of your ongoing recovery plan.
3. Exercise & Recovery Guidance
Our physiotherapists can help you understand what’s normal, when to rest, and how to modify your training to prevent excessive soreness while still making progress.
DOMS might be uncomfortable, but it’s also a sign that your body is adapting. With the right recovery tools and support, you can manage soreness and get back to training faster.
If you’re experiencing DOMS or want to optimise your post-exercise recovery, we here at Ballsbridge Physiotherapy Clinic is here to help.
Book your appointment today to learn more about our manual therapy services and get expert guidance tailored to your training needs.
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