What Are DOMS and Why am I Sore, Explained by Mitchy – Personal Trainer at Bodyfix Gym Christchurch


A topic of conversation this past month has been around muscle soreness post exercise, otherwise known as Delayed Onset Muscle Soreness or DOMS.

I talk about the good DOMS. If you’re doing something new to your body (a new exercise) or increasing your intensity then chances are 1-2 days post exercise you’ll be feeling the lovely lingering affects of that workout. That’s great, perfectly normal & it’s you working effectively to make positive changes in your body.

Sometimes DOMS hits you hard (like maybe you can’t straighten your arms!), sometimes a little (like when rolling your shoulders & you feel the muscles as you move), sometimes not at all – especially if that group of muscles are used to working hard or that particular exercise.

DOMS is considered a type 1 muscle strain (don’t worry, that doesn’t mean you have to stop what you’re doing) that has a pain free period of 12-24 hours and muscle soreness peaks between 24-72 hours. Post that, you should be feeling better.

Ways to help alleviate symptoms include;

Your workout followed up by low intensity ie a walk to flush the muscles out & get the blood pumping through the muscles.

A warm bath/shower.

A massage (I’m happy to provide you with a ‘PT note’ to give to your significant other to provide this for you lol!)

Staying hydrated & if your workout was particularly intense or long, take electrolytes to replenish your body’s stores.

Stretch & get that foam roller or spikey ball out of the cupboard.
(And book yourself into 7pm MOBILITYFIX on a Thursday)

And finally, sleep! Your body does most of it’s recovery when you’re sleeping.

And yes, this is a photo of my aftermath from a lovely workout that stayed with me for a few days!

A sweat mark of where Mitchy was lying after a hard workout


Click here to learn more about Michelle Vann Personal Trainer at Bodyfix Gym Christchurch
Click HERE to book your FREE Personal Training Consult with one of our team if you are struggling with Delayed Onset Muscle Soreness, or not!

Article by Jessica McDonald

Hi, I am Jess, Gym member, staff member, and customer service ninja here at Bodyfix. You might have seen my face behind the desk, online or simply around the gym. I love that I get to have conversations with our Members and Staff alike to bring you these stories. No matter where you see me, I am always up for a Hello!

Comments are closed.