How to treat DOMS

How to treat DOMS

In Castle Gym by marketing

Delayed Onset Muscle Soreness can be a great pain (quite literally) getting in the way of your everyday life and regular activities. So how can you treat DOMS?

There are a number of factors that can affect how you get DOMS in the first place, and how severe it is. 

Whether you’re a regular gym-goer or a newbie, DOMS can affect anyone, of any age, size and ability. It typically happens when you train too hard or switch up your workout routine. 

The pain can vary from being very mild where you’re aching slightly, to being incredibly severe to the point you lose all muscle strength and agility. The aching can be horrible, but luckily it normally only lasts 2 days. 

How severe the pain is can depend on a few factors. Genetics as well as how fit you are can play a role in the severity of the pain and how long it takes for you to recover. 

Exercising with DOMS

As long as the pain and discomfort you’re feeling is definitely DOMS and not something more serious, you will be perfectly fine to continue exercising. 

Make sure you warm up and cool down for each and every workout you do. This will help to reduce the soreness you’re feeling and prevent muscle tears and sprains. 

It is also a good idea to try and train other muscle groups to give the ones that are currently affected time to recover. 

Keep an eye on your pain levels throughout the warmup and decided exercise. If the pain starts to get worse and feels more severe after a few minutes, you might want to stop your workout and consider seeing a specialist.

How to Treat DOMS 

Whether or not you’ve suffered from DOMS before, it is definitely helpful to understand ways to help speed up the recovery for when and if it does happen. 

Ice Pack 

Health specialists have revealed that putting an ice pack on the most affected areas can help to reduce inflammation, and can also numb nerve endings to reduce pain. 

Hot Baths 

Hot baths are great for any type of sore muscle. Plus, hot baths help to promote blood flow around the body which helps them to relax. 

Many different types of bath salts are available to help soak the muscles and reduce swelling such as Epsom Salts. 


Anti-inflammatory drugs such as ibuprofen can help relieve muscle soreness. They can also reduce the number of aches and pains that you are feeling. 

Self Massage

Self massages on the affected area of DOMS can help to reduce toxins and increase blood flow. This also helps to reduce any discomforting pain. 

Compression Clothing 

Similar relief to the self-massage technique, compression clothing can really help to flow out any bad toxins in the muscles. This technique is used by many athletes to promote the aid of recovery. 

Food can help! 

Protein is a great way to help your muscles repair and recover. Eating a high protein diet can help reduce the risk and chance of getting any sort of sports injury. 

Carbohydrates replace the muscle glycogen depleted during exercise. Carbohydrates not only provide you energy but will also ensure your body’s fuelled for recovery and help those damaged muscles repair.

Your muscles are primed to take in nutrients within 30 minutes of exercising. Consuming a high protein shake, or toast with peanut butter can really help to reduce pain and any discomfort. 

How to treat DOMS

How to prevent DOMS 

There are unfortunately no ways to completely banish the chances of getting DOMS. However, there are a few things you can do to help prevent it from happening. 

It is so important to warm up before a workout and cool down afterwards. Warming up delivers more blood to the muscles, so they’re more prepared to be exercised. 

Instead of sitting down to rest after a workout, try a 10-minute low intensity cool down walk. 

At Castle Gym, we have many personal trainers and staff who will be by your side to help you through the struggle of DOMS. 

Our personal trainers can give you tips and advice to help you prevent DOMS before and after your workout. 

If you’re not sure what exercises and workouts are best for you to reach your desired goals, one of our personal trainers might be a great investment for you! 

Get in touch with us today to find out more about how to treat DOMS.