How Massage Reduces DOMS: A Guide to Smoother Recovery
The new year is here, and so are the fitness resolutions! Whether you’re returning to the gym after a holiday break or just starting your fitness journey, there’s one thing many people encounter: DOMS, or Delayed Onset Muscle Soreness.
DOMS can make even the simplest tasks—like walking up stairs or lifting your coffee cup—feel like a challenge. But what if we told you there’s a way to speed up recovery, reduce discomfort, and keep you on track with your goals? Enter: Massage therapy.
In this blog, we’ll explore how massage reduces DOMS, why it’s an essential part of recovery, and how to incorporate it into your fitness routine for better results.
What is DOMS and Why Does It Happen?
DOMS typically occurs 12 to 24 hours after a new or intense workout, with peak soreness around 48 hours. This soreness is caused by microscopic tears in muscle fibers during exercise, especially eccentric movements (like lowering weights or running downhill).
Symptoms of DOMS include:
• Muscle tenderness
• Stiffness
• Reduced range of motion
• Temporary decrease in strength
While DOMS is a natural part of building strength, it can be frustrating and even demotivating. That’s where recovery techniques, like massage, play a crucial role.
How Massage Helps Reduce DOMS
Massage therapy isn’t just a luxury—it’s a scientifically supported recovery tool that offers multiple benefits to reduce DOMS.
1. Improved Blood Circulation
Massage increases blood flow to sore muscles, delivering oxygen and nutrients that accelerate repair. Improved circulation also helps flush out metabolic waste, such as lactic acid, which contributes to soreness.
2. Reduced Muscle Tension
Gentle massage techniques help relax tight, knotted muscles that contribute to post-workout discomfort. This relaxation allows your body to recover more effectively.
3. Decreased Inflammation
Studies have shown that massage can reduce inflammation markers in the body, helping to alleviate the pain and stiffness associated with DOMS.
4. Enhanced Range of Motion
By loosening tight muscles and breaking down adhesions, massage improves flexibility and mobility—key factors for staying consistent with your workouts.
👉 Pro tip: Regular massages can also prevent future DOMS by maintaining optimal muscle health.
When to Schedule a Massage for DOMS Relief
Timing matters when it comes to massage and DOMS. Here’s what you need to know:
• Post-Workout: A light recovery massage within 24 hours of exercise can reduce the severity of DOMS.
• Ongoing Maintenance: Regular massages (weekly or bi-weekly) can help prevent severe DOMS and keep your muscles in top condition.
Types of Massage for DOMS
Not all massages are created equal. Here are the best options for DOMS recovery:
1. Swedish Massage: A gentle option that promotes relaxation and circulation without overwhelming sore muscles.
2. Deep Tissue Massage: Ideal for those who experience recurring DOMS or intense training, this targets deeper layers of muscle.
3. Sports Massage: Focused on athletes, this combines techniques to improve recovery and performance.
👉 Book your next massage with Peak Performance Massage and experience the difference it makes in your recovery.
Other Ways to Manage DOMS
Massage is one of the best tools for DOMS, but combining it with other recovery techniques can amplify your results:
• Active Recovery: Light movement, like walking or yoga, helps maintain blood flow and loosen stiff muscles.
• Hydration: Staying hydrated supports muscle repair and prevents cramping.
• Nutrition: Fuel your recovery with protein for muscle repair and carbohydrates to replenish energy.
• Rest: Adequate sleep is crucial for overall recovery and performance.
👉 Need help creating a recovery routine? Contact us for a consultation!
Why Recovery is Key to Progress
Skipping recovery can lead to burnout, injuries, and inconsistent results. Prioritizing recovery, including massage, allows you to train smarter—not just harder.
With massage, you’re not only reducing DOMS but also:
• Improving performance
• Increasing flexibility
• Supporting long-term health
Kickstart Your Recovery Today
Don’t let DOMS derail your fitness journey. At Peak Performance Massage, we specialize in evidence-based techniques that help you recover faster and perform better.
💆♂️ Special Offer: Book a massage in January and get 10% off your first session!
Final Thoughts
DOMS might be a sign of progress, but it doesn’t have to slow you down. With the right recovery strategies—including regular massage—you can stay consistent, motivated, and pain-free.
Whether you’re just starting out or pushing toward new goals, we’re here to support your journey. Let us help you feel your best, every step of the way.
👉 Ready to take your recovery to the next level? Contact us today to book your session.