DOMS Recovery: How Sports Massage Helps Ease Muscle Soreness
- Scott Thompson
- Mar 10
- 2 min read
Updated: Mar 27
Ever pushed yourself in the gym? Or gone for a longer run around Epsom? Maybe you tried a new fitness class. Then, 1-2 days later, you feel stiff and achy. That's Delayed Onset Muscle Soreness, or DOMS.
DOMS is that deep muscle ache and stiffness that creeps in 12-24 hours after intense or unfamiliar exercise. It peaks between 24-72 hours and can last 2-5 days (or up to a week in some cases), according to sources like the NHS and various studies. It's caused by microscopic tears in muscle fibres, inflammation, and the body's repair process – not lactic acid buildup, as once thought.
Common in beginners, those returning to fitness after a break, or anyone ramping up intensity, DOMS reduces range of motion, makes everyday movements uncomfortable, and can temporarily lower performance. Many people simply wait it out with rest, but rest alone doesn't always speed things up or ease the discomfort effectively.
The good news? Sports massage can help you recover faster from DOMS.
Techniques like effleurage (gliding strokes) and petrissage (kneading) improve blood flow, flush out waste products, reduce inflammation, and promote healing – helping muscles recover without just masking the pain.
Whether you're a runner, gym-goer, or busy parent staying fit, I tailor the massage to release tight spots, ease soreness, and get you moving comfortably again. Many clients notice relief within hours and faster bounce-back for their next workout.
Tips to manage DOMS at home while booking your session:
Stay gently active (light walking or easy movement helps more than total rest).
Hydrate well and eat protein-rich foods to support repair.
Consider foam rolling or gentle stretching – but avoid aggressive efforts if it hurts.
Don't let DOMS sideline you – recover smarter with expert help. Book a sports massage with me today at Bodyfix Clinic. Appointments available online or by calling 0208 394 0393.