What is DOMS? And why do I get it from massage?

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What is Delayed Onset of Muscle Soreness (DOMS)

Delayed onset muscle soreness (DOMS) is a frequent problem after unaccustomed exercise and/or eccentric exercise. Massage is a form of 'passive' exercise as the therapist does most of the work. Although it is passive, there is still muscle activation, increased blood flow, release of toxins including lactic acid and free radicals, and there are many neurological responses.

Massage can be beneficial to reduce the symptoms of exercise induced DOMS but stimulating remedial techniques such as deep tissue and trigger point

massage can also cause DOMS, especially if massage is unfamiliar to you.

During a remedial massage, the therapist creates muscle damage and micro-tears in the muscle tissue when using deep tissue techniques. This can cause pain during the massage which is beneficial to your treatment, and it can also cause massage induced DOMS. Massage induced DOMS is very normal to experience after a massage but should not last more than 3 days. To lessen the effects, make sure you keep fluid intake high, utilise gentle movements of the joints and the muscles, and you can also use a heat pack to maintain increased blood flow in the area. DOMS can also be reduced by increasing exposure, as the stimuli is more familiar, and the body is better at adapting to the response. Much like the first time you do a run or squats, after a prolonged period of rest, it hurts a lot more than if you were doing the exercise regularly. Massage induced DOMS can also be reduced by less stimulating remedial techniques or applying less pressure during the massage, as Pain does not always mean Gain.

How to reduce DOMS after a massage

  1. Increase water intake (at least 1 litre after treatment, and 2-3 litres per day)
  2. Gentle movement of the joints and muscles (walking, passive stretches, yoga etc.)
  3. Heat pack on the muscle belly
  4. Increase massage frequency to increase familiarity
  5. Request the therapist uses less pressure on the next treatment 


DOMS is very normal to experience after a massage, however if it lasts more than 4 days, contact a healthcare professional.

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