5 Tips to Beat Muscle Soreness (DOMS)

Neven Antic • February 10, 2025

5 Tips to Beat Muscle Soreness (DOMS)

Ever felt sore after exercising, gardening, or playing with your kids? Yep, that achy feeling has a name: DOMS (Delayed Onset Muscle Soreness). It’s your muscles’ way of saying, “Wow, we’ve been working hard!”

But don’t worry! You don’t have to stay sore forever. Here are 5 simple tips to feel better faster.

What is DOMS?

DOMS is that tight, achy feeling in your muscles after doing something new, intense, or extra tough. It usually kicks in 8 to 48 hours after you exercise. But guess what? It’s NOT caused by trapped lactic acid – that’s a myth!

Ready to shake it off? Let’s go!

#1. Heat – Warm It!

Heat it! Heat relaxes tight muscles and boosts blood flow to help you heal. Use a heat pack, take a warm bath, or enjoy a hot shower.

Bonus tip: On chilly days, keep a heat pack on your lap while working. Toasty AND healing!

Purchase Now

#2. Get a Massage

Massages feel amazing AND help sore muscles recover. You can:

·  Visit a masseuse.

·  Use a massage gun.

·  Roll it out with a foam roller (it’s like a mini massage you can do yourself!).

Massages reduce tension, improve blood flow, and even help you de-stress. A win-win!

Purchase Foam Roller Purchase Massage Gun

#3. Stretch It Out

Stretching is super important for sore muscles. Here’s how to do it:

·  Dynamic Stretching (moving stretches): Try lunges, elephant walks, or couch stretches. These are great before a workout.

·  Static Stretching (holding a pose): Think downward dog or child’s pose. These are perfect after a workout.

Stretching helps your muscles loosen up and feel great. Try a quick stretching routine to see the difference!

#4. Keep Moving

When you’re sore, you might want to stay on the couch. But guess what? Moving is the BEST thing you can do!

·  Exercise Different Muscles: If Monday was leg day and your legs are sore, work on arms or back instead.

·  Go for a Walk: A stroll around the block gets your blood flowing and feels awesome in the sunshine.

#5. Eat to Heal

Food is fuel, and the right snacks can help your muscles recover. Here’s what to eat:

·  Before Exercise: Carbs like fruit, oats, or sweet potatoes give you energy.

·  After Exercise: Protein helps rebuild muscles. Try chicken, eggs, Greek yoghurt, or protein shakes.

Purchase Now

If you’re new to exercise or just getting back into it, soreness might stick around a bit longer. That’s okay! Your muscles are adjusting. Keep stretching, eating well, and staying active. Soon, you’ll feel stronger and less sore.



Even after 16 years of doing gym I still get sore sometimes as I try to push my body to higher limits. It’s part of getting better, and with these 5 tips, you’ll bounce back in no time.

No Soreness? No Problem!

Not feeling sore doesn’t mean your workout isn’t working. It means your muscles are stronger and getting used to the challenge. Keep pushing yourself, and you’ll keep growing.



Happy moving, stretching, and recovering! Your muscles will thank you. 😊

More Posts

Is your athlete overtrained or underprepared? How to tell the difference

By Neven Antic • August 6, 2026
Learn to identify overtraining vs. underpreparedness in young athletes. Book an Athlete Assessment & Testing session today!

Shift workers: How to train when your roster is all over the place

By Neven Antic • July 30, 2026
Nurses, ambos, police, hospitality, FIFO… lots of Adelaide adults don’t have a “normal” week.  That doesn’t mean you can’t train. It just means the plan for your adult strength training in Adelaide has to be built differently.

Everyday “tests” to see how strong you really are after 60

By Neven Antic • July 23, 2026
You don’t need gym numbers to know whether over 60s strength training in Adelaide would help. Here are 7 simple “everyday tests” we use with over 60s.  Try them and notice how they feel. Stand up from a chair without using your hands Climb a flight of stairs without pulling on the rail Carry two shopping bags from the car to the kitchen Get down to the floor and back up again safely Balance on one leg for 10 seconds Walk 400–500 m at a comfortable pace without stopping Pick up something from the floor without holding your breath If 3 or more of these feel shaky, slow or scary, balance and strength classes for seniors in Adelaide will likely help

What progress really looks like in your first 90 days at D8

By Neven Antic • July 15, 2026
A lot of adults expect: 10 kg weight loss Completely new body No more niggles  …in 4 weeks. That’s not how real, sustainable change works. Here’s what you can realistically expect in your first 90 days of strength training classes in Adelaide at D8.

“They already have sport”: Do young athletes really need extra strength training?

By Neven Antic • July 9, 2026
A common line from Adelaide parents: “They already train twice a week and play on weekends. Isn’t that enough?”  Sometimes it is. Often, it isn’t.

How to choose the right gym in Adelaide (without wasting another 3 months)

By Neven Antic • July 2, 2026
Picking a gym sounds simple. In reality, most adults bounce between:  Big 24/7 gyms where no one knows their name “6week shreds” that leave them wrecked Bootcamps that are fun but random If you actually want adult strength training in Adelaide that gets you stronger and feeling better, here’s a simple filter to choose the right strength training gym in Adelaide.
More Posts

Need Help With Your Fitness or Health?

If you are stuck with your fitness or health and want to change that, then reach out to see if our 21Day KickStarter would be a good fit for you. We have helped 100's of clients improve their health and fitness and would love to find out more about your unique needs.

21-Day Kickstarter