5 Tips to Beat Muscle Soreness (DOMS)

Neven Antic • February 10, 2025

5 Tips to Beat Muscle Soreness (DOMS)

Ever felt sore after exercising, gardening, or playing with your kids? Yep, that achy feeling has a name: DOMS (Delayed Onset Muscle Soreness). It’s your muscles’ way of saying, “Wow, we’ve been working hard!”

But don’t worry! You don’t have to stay sore forever. Here are 5 simple tips to feel better faster.

What is DOMS?

DOMS is that tight, achy feeling in your muscles after doing something new, intense, or extra tough. It usually kicks in 8 to 48 hours after you exercise. But guess what? It’s NOT caused by trapped lactic acid – that’s a myth!

Ready to shake it off? Let’s go!

#1. Heat – Warm It!

Heat it! Heat relaxes tight muscles and boosts blood flow to help you heal. Use a heat pack, take a warm bath, or enjoy a hot shower.

Bonus tip: On chilly days, keep a heat pack on your lap while working. Toasty AND healing!

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#2. Get a Massage

Massages feel amazing AND help sore muscles recover. You can:

·  Visit a masseuse.

·  Use a massage gun.

·  Roll it out with a foam roller (it’s like a mini massage you can do yourself!).

Massages reduce tension, improve blood flow, and even help you de-stress. A win-win!

Purchase Foam Roller Purchase Massage Gun

#3. Stretch It Out

Stretching is super important for sore muscles. Here’s how to do it:

·  Dynamic Stretching (moving stretches): Try lunges, elephant walks, or couch stretches. These are great before a workout.

·  Static Stretching (holding a pose): Think downward dog or child’s pose. These are perfect after a workout.

Stretching helps your muscles loosen up and feel great. Try a quick stretching routine to see the difference!

#4. Keep Moving

When you’re sore, you might want to stay on the couch. But guess what? Moving is the BEST thing you can do!

·  Exercise Different Muscles: If Monday was leg day and your legs are sore, work on arms or back instead.

·  Go for a Walk: A stroll around the block gets your blood flowing and feels awesome in the sunshine.

#5. Eat to Heal

Food is fuel, and the right snacks can help your muscles recover. Here’s what to eat:

·  Before Exercise: Carbs like fruit, oats, or sweet potatoes give you energy.

·  After Exercise: Protein helps rebuild muscles. Try chicken, eggs, Greek yoghurt, or protein shakes.

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If you’re new to exercise or just getting back into it, soreness might stick around a bit longer. That’s okay! Your muscles are adjusting. Keep stretching, eating well, and staying active. Soon, you’ll feel stronger and less sore.



Even after 16 years of doing gym I still get sore sometimes as I try to push my body to higher limits. It’s part of getting better, and with these 5 tips, you’ll bounce back in no time.

No Soreness? No Problem!

Not feeling sore doesn’t mean your workout isn’t working. It means your muscles are stronger and getting used to the challenge. Keep pushing yourself, and you’ll keep growing.



Happy moving, stretching, and recovering! Your muscles will thank you. 😊

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