DELAYED ONSET MUSCLE SORENESS (DOMS) TREATMENT

For Delayed Onset Muscle Soreness (DOMS), sports massage and deep tissue massage can help reduce the feeling of soreness, improve comfort, and restore movement. However, they do not eliminate DOMS completely or instantly repair the microscopic muscle damage that caused it.

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How Massage Helps DOMS

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Reduce Perceived Muscle Soreness

One of the most consistent findings in research is that massage can reduce how sore muscles feel after exercise.

Benefits may include:

• Less muscle tenderness

• Reduced sensation of stiffness

• Improved comfort during movement

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Improve Circulation

Massage may temporarily increase blood flow to muscles, helping deliver oxygen and nutrients involved in recovery.

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Reduce Muscle Tightness

After intense exercise, muscles often feel:

• Tight

• Stiff

• Restricted

Massage can help relax these tissues and improve movement.

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Improve Range of Motion

Many people find it easier to:

• Walk

• Climb stairs

• Stretch

• Train lightly

after massage treatment.

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Promote Relaxation

Massage may help:

• Reduce stress

• Improve relaxation

• Support recovery through improved sleep quality

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Sports Massage Techniques Used for DOMS

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Sports massage is often preferred during the first few days after intense exercise because it can be adjusted to avoid excessive soreness.

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Effleurage (Gliding Strokes)

Long, smooth strokes over the affected muscles.

Purpose:

• Warm tissues

• Improve circulation

• Reduce muscle tension

Commonly used on:

• Quadriceps

• Hamstrings

• Calves

• Back

• Shoulders

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Petrissage (Kneading)

Gentle lifting, squeezing, and kneading.

Purpose:

• Relax tight muscles

• Improve tissue mobility

• Reduce feelings of stiffness

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Compression

Rhythmic pressure into muscle groups.

Purpose:

• Relax muscles

• Improve circulation

• Reduce guarding

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Gentle Stretching

Often combined with massage.

Purpose:

• Improve flexibility

• Restore normal movement patterns

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Deep Tissue Massage Techniques Used

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Deep tissue work can be helpful, but timing and intensity matter.

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Deep Stripping

Slow pressure along muscle fibers.

Purpose:

• Reduce persistent tightness

• Improve tissue mobility

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Myofascial Release

Sustained pressure on fascia surrounding muscles.

Purpose:

• Improve tissue glide

• Reduce restrictions

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Trigger Point Therapy

Pressure applied to tender spots within muscles.

Purpose:

• Reduce localized tension

• Improve comfort

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Timing Matters​

First 24–-48 Hours

When soreness is severe:

• Gentle sports massage is usually preferred

• Aggressive deep tissue work may feel uncomfortable

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After 48–-72 Hours

As soreness begins to improve:

• Moderate deep tissue techniques may be better tolerated

• More focused work can be performed if needed

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Areas Commonly Treated

Treatment depends on the workout performed.

Examples:

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After Running

• Calves

• Hamstrings

• Quadriceps

• Glutes

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After Upper-Body Training

• Pectorals

• Shoulders

• Biceps

• Triceps

• Upper back

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After Full-Body Training

• Multiple muscle groups

• Emphasis on the areas with greatest soreness

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What Therapists Usually Avoid

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With acute DOMS, therapists often avoid:

• Extremely painful pressure

• Aggressive friction techniques

• Excessive force on highly tender muscles

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More pressure is not necessarily better. Very aggressive treatment can temporarily increase soreness.

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What Massage Cannot Do

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Massage cannot:

• Instantly remove DOMS

• Prevent all soreness

• Accelerate muscle adaptation beyond the body's natural healing processes

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Recovery still depends on:

• Time

• Sleep

• Nutrition

• Hydration

• Appropriate training progression

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What Usually Produces the Best Results

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For DOMS, the most effective recovery strategy is often a combination of:

1. Light movement (walking, cycling, easy exercise)

2. Adequate sleep

3. Good hydration

4. Sufficient protein intake

5. Sports massage or gentle deep tissue massage

6. Gradual return to training

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Typical DOMS Massage Session

A therapist will often:

1. Begin with light effleurage to warm the tissues.

2. Use moderate petrissage and compression to reduce stiffness.

3. Apply deeper techniques only where tolerated.

4. Finish with stretching or mobility work.

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For DOMS specifically, many sports massage therapists use moderate pressure rather than very deep pressure, because the goal is usually to reduce soreness and improve movement, not to aggressively treat a chronic injury. In the first couple of days after a hard workout, a well executed sports massage is often more comfortable and just as beneficial as a very deep tissue treatment.