DOMS (Delayed Onset Muscle Soreness): What Helps and What Doesn't?

Sore Muscles: Dealing with the "Day-After" Struggle

AKA: Delayed Onset Muscle Soreness (DOMS)

If you’ve ever done a workout that felt fine at the time and then woke up the next morning feeling like you’ve been lightly hit by a bus, congratulations — you’ve met Delayed Onset Muscle Soreness, also known as DOMS. It happens to everyone. Snow shoveling, a long hike, a new workout program… You feel fine in the moment, but 24 hours later, you can hardly move.

I’m experiencing this right now after my second workout in an Apple fitness series called ‘3 perfect weeks of strength’.  I started this program because we had a lot of snow lately and I didn’t want to go to the gym.  Even though I used lighter dumbbells than the trainers, that second session caught up to me. I’m really feeling it.

Naturally, this sent me down a research rabbit hole: Is there anything I can do to prevent or reduce DOMS? Turns out, people have studied this. A lot of people. Mostly young, fit college students who were probably lured in by flyers that said something like “Free snacks if you let us make your legs sore.”

1. Post-Exercise Stretching: The "Feel-Good" Myth

Stretching is universally recommended, but when put to the test, the results are mixed at best. I couldn't find a study showing a clear benefit for DOMS.

I personally always stretch after a run – it seems to help me with my muscles tightening up – but generally don’t after weight training.  For functional strength training (i.e. pushups, crunches, etc.) I incorporate some yoga moves into my routines.  Not sure if this helps with DOMS but it seems to help my back. 

The Verdict: It doesn’t hurt, and if it feels good to you, keep doing it because it might help. But if you're short on time, there’s no evidence to support long cool-downs.

2. Massage & Foam Rolling: Helpful (if you can handle the "hurts so good")

There is decent evidence that foam rolling helps by boosting blood circulation. As for those pricey percussive massage guns (Wirecutter’s top pick is $225, less than the oft recommended Theragun but still pretty pricey), they are intriguing but a big investment.  There are less expensive models out there, no idea if any are worth trying. 

The Verdict: Try a foam roller first - it’s inexpensive and effective. If you’re considering a massage gun, try one in-store first if you can.

3. Cold Therapy (Ice Baths): Effective but Intense

Studies show that cold water immersion can help reduce perceived muscle soreness, though the benefits are generally small and short‑lived. The “sweet spot” in research is around 55°F (13°C) for about 15 minutes, and there are some safety considerations — mainly cold‑shock breathing changes and temporary blood‑pressure spikes, which is why studies keep exposures short and controlled. I personally haven't tried it because I just can't. The local high school had one - the track coach only had them use it occasionally. So one of my kids did do this in high school (and maybe college?) but never does it now if that tells you anything.

The Verdict: It may help, but it’s a lot of effort for the average person. Unless your gym has a cold plunge, a freezing bath at home is a tough sell. Also not a good idea to do this alone.

4. Heat (Saunas & Heating Pads): A Low-Risk Comfort

Heat is another "maybe" in the literature, but it’s much more pleasant and easier than an ice bath.

The Verdict:  A warm bath or a heating pad on your sorest muscle is a great, low-risk way to seek relief.  Who doesn’t love a hot bath?

5. OTC Pain Relievers (Ibuprofen, etc.): Useful

I always thought taking an ibuprofen right after a workout was the standard move, but placebo-controlled trials show minimal impact on actual muscle repair.  Plus, like all drugs, they have side effects. NSAIDs can help you feel better temporarily, but they don’t prevent DOMS and you do NOT want to be using them all the time if you can avoid it. 

The Verdict: Once the soreness has already set in and is interfering with your day, this is probably the best option. 

6. Protein: The Building Block

This chocolate milk study from 2006 (very small sample of cyclists comparing chocolate milk with other recovery beverages) was somewhat pioneering in examining this idea of consuming protein post exercise.  Since then additional research has shown that consuming protein (yogurt, shakes, etc.) within a few hours (up to 4) of exercise supports muscle repair.  Although, it may be that total protein intake overall matters more than specific timing.  Hard to say if it’s the timing specifically or just the added protein intake.

The Verdict: This is a winner. The only downside is the extra calories, so just factor it into your daily total.

7. Supplements: Proceed with Skepticism

From Turmeric and Tart Cherry to Beetroot juice, the supplement world is huge. While these focus on anti-oxidants, the evidence on dosage and timing is all over the place.

The Verdict: Tart cherry juice probably has the best evidence although benefits are small at best.  Still, it is tasty and can't hurt.  I would just try tart cherry juice alone.  I'd be hesitant to buy expensive pills or powders without better evidence.

A Note on the Research Itself 

While this has been studied, most studies I found were small and conducted in fit young people.   Makes sense – this isn’t a big hot button issue or anything and that is who researchers would have easy access to. A lot of the small studies make me think they were  probably some exercise science student’s thesis.  I imagine it wouldn’t be too hard to hang a flyer up in the college gym ‘hey we’re trying to figure out if XYZ can help with exercise recovery’.  Any positive effects if present were typically small. 

My personal "Sore Muscle" Protocol going forward:

This mostly only applies to a workout where I really feel like I may have pushed it a bit.  Unfortunately, a big part of this whole thing is figuring out when DOMS is going to be a problem. 

1. Fuel: Have a small yogurt or protein snack soon after.

2. Roll: Actually use that foam roller sitting in the corner.

3. Soak: Take a hot bath when possible.

4. Medicate: Use NSAIDs only if it’s interfering with my day.

5. Patience: Remember that it does go away on its own!