THE GOOD KIND
OF HURT
Understanding DOMs (Delayed onset muscle soreness)
It’s common for clients to leave the clinic or gym feeling great after a session, only to experience some stiffness a day or two later. The immediate thought is often “Did I over do it? Am i injured?”. At RISE we believe that understanding your body is often the first step toward recovery. Here is the truth about post-session soreness:
- Myth: I’m sore after physio, I must’ve injured myself
- Truth: DOMs is a natural inflammatory response to mircotears, a step needed for increasing strength.
- Myth: No pain no gain
- Truth: You don’t need to feel sore for a workout to be effective. Muscle growth can happen without the presence of DOMs.
Distinguishing Between DOMs And “Bad” Pain
At RISE, we value precision. It is vital to recognize the difference between healthy adaptation and potential areas of concern:
| Feature | DOMs | Injury Pain |
| Sensation | dull, achy & heavy | sharp/pinch |
| Location | bulk of the muscle | tendon or in joint |
| Symmetry | symmetrical | often one sided |
| Signs | mild stiffness | swelling, red & hot |
| Timing | 24-48 hrs after | question if >72hrs |
For decades, it was thought that DOMs is caused by a buildup of lactic acid that needed to be flushed out through manual drainage. Current evidence debunks this theory as lactic acid actually acts as a fuel source for your muscles and is cleared from your bloodstream within about an hour of finishing your workout, long before DOMs even start.
Old school approach: Rest and ice
RISE Approach: Light movement such as walking, swimming or high rep low load exercises act like a natural pump for lymphatic drainage while also increasing nutrient-rich blood and oxygen to the muscle, helping to clear out inflammatory markers faster. By moving through soreness, you are teaching the nervous system that the tissue is safe. This helps to reduce guarded movement patterns that often lead to secondary aches and pains.
The Science: Understanding The “Why” Helps You To Commit To “How”
Mechanotransduction
Every time you exercise, your muscles receive a signal to adapt. This process, called mechanotransduction, allows your cells to turn the forces created during exercise into chemical signals that repair tissue and build strength. Think of it as your muscles learning from every workout.
Eccentric Loading
Most muscle soreness (DOMS) is caused by eccentric loading -when a muscle is working while it lengthens, such as lowering into a squat. If you’re new to exercise, starting with more concentric movements (where the muscle shortens as it contracts) can help your body adapt more comfortably.
The Repeat Bout Effect
Here’s the good news: your body learns quickly. After recovering from a new exercise, your muscles become more resistant to soreness from that same movement. That’s why the first week of a new programme is usually the hardest, and it gets easier from there.