Image with a woman holding her leg due to the pain of delayed onset muscle soreness

What is Delayed Onset Muscle Soreness?

What is Delayed Onset Muscle Soreness?


Spring is a great time to start being more active and enjoying the longer, warmer days! Whether it’s getting out for a walk or jog after work, joining a gym or spending the weekends in the garden, you might be starting to feel some muscle soreness from your new activity.


It is normal after vigorous bouts of exercise that some of your muscles may become stiff and sore and this is known as Delayed Onset of Muscle Soreness (DOMS).

The pain experienced with DOMS is often due to the formation of myofascial trigger points (sometimes referred to as ‘knots’) from the prolonged and repeated use of certain muscles over time.

These symptoms can get in the way of exercise participation; and if not managed appropriately can predispose to injury.


How can you manage DOMS from home?

Along with stretching and the use of heat, one of the most effective methods to relieve DOMS is Foam Rolling. Our Osteopaths at Holistic Bodyworks love Foam Rolling and the benefits it has on DOMS.


When Foam Rolling, remember these key points:

  • It is normal for Foam Rolling to cause some discomfort, but this should not be significant or persist when you finish rolling.
  • Try and spend 2-3 minutes on each muscle group you are targeting
  • Focus on letting the foam roller ‘sink in’ to any particularly tender muscular points that you encounter as opposed to quickly rolling straight over the top of them or letting your muscles contract tightly to avoid the painful areas.
  • Do not roll over bony areas of your body (ie kneecap) – only work through the muscles.
  • If you bruise easily, have a blood-clotting disorder or are taking blood-thinning medication, proceed with caution.


Don’t let DOMS get in the way of what you enjoy doing!

If you think you may be experiencing DOMS or would like to learn more about how Foam Rolling could be helpful for you, please call the clinic or make an online booking with one of our Osteopaths.

Call (03) 9570 3388