So you've done an amazing workout and at the end of it felt pretty great. Then after a day or two, soreness really sets in... so why does this happen?

What is DOMS?

Although it can start within hours of your workout, DOMS, or Delayed Onset Muscle Soreness, typically occurs at its worst 24-72 hours AFTER you've trained. This means you likely won't feel it during your workout or when you stop; there will be a delay of around a day before it makes its appearance.

Essentially, when our muscles are challenged we get tiny micro-tears in the tissue as our body takes on the load of our workout. These micro-tears then heal to form stronger muscles that will be better equipped to deal with that same load again next time. This is why recovery is so important - you need to give your body the opportunity to heal so that it can become stronger.

DOMS can feel like anything from a slight dull ache in your muscles to stiff pain in your muscles that may make it difficult to move (and if you've been doing a leg workout it may mean you struggle to walk and have to drop that last inch or so onto your seat when you sit down!).

Does it mean I did a tough workout?

Contrary to what many people think, it doesn't necessarily mean your workout was ridiculously difficult - though that can be a cause for it. It means you've challenged muscles to do something they haven't done before.

For example, this may be lifting a heavier weight than usual, running a longer distance, or performing an activity you are not used to doing.

This means that if you're training over a period of time and gradually increasing the intensity of your exercise programme you may not experience it.

DOMS or an injury?

If the soreness is in your joints and not your muscles that doesn't go away, or if you experience pain immediately after training it's probably something you should get checked out by a professional.

For injuries, the first 24-48 hours are an important time to use RICE (Rest, Ice, Compression, Elevation) to bring down any swelling and promote faster recovery, so if it is an injury you need to book yourself into a physiotherapist or medical professional appointment ASAP so they can help you get it sorted properly.

What can I do to help with DOMS recovery?

While DOMS will go away on its own, there are some things you can do to help you be more comfortable:

• Do gentle stretches or gentle cardio like walking or biking to ease stiffness
• Have plenty of lean protein to help with tissue repair
• Get adequate rest and sleep
• A magnesium supplement may help
• You may like to use a foam roller

Note: This is not about flushing out lactic acid!

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