DOMS: why you ache two days after training, and what to do
Fitnes Team·July 15, 2026·1 min read
Delayed Onset Muscle Soreness shows up twenty-four to seventy-two hours after unfamiliar effort, especially after eccentric work — the lowering half of a movement.
DOMS is diffuse, symmetrical muscle discomfort. A sharp pain localised to a joint is NOT DOMS — that may be an injury and deserves assessment.
Reducing the discomfort
- Light movement — a walk, some mobility — rather than complete rest
- Good hydration
- Enough sleep
- Gradual progression instead of sudden jumps in intensity
Should you keep training?
Yes, but adapted: train a different muscle group, or drop the intensity. DOMS is not a reason to skip entire weeks.
Mild soreness means you adapted to something new, not that you made a mistake.
Fitnes Team
Training, nutrition and recovery, written by the Fitnes coaching team.