Muscle Pain
Dry Needling for DOMS Muscle Pain | Sunbury & Melton
Delayed onset muscle soreness (DOMS) is a temporary type of muscle pain that occurs after increased or unfamiliar exercise. Dry needling may assist some people by reducing muscle sensitivity, improving movement, and supporting recovery when combined with appropriate rehabilitation. Evidence suggests dry needling can influence pain sensitivity and muscle function, although outcomes vary. Health Wise Chiropractic provides personalised dry needling assessments in Sunbury and Melton to determine whether this approach is suitable for your muscle pain.
Delayed onset muscle soreness (DOMS) is the muscle pain and stiffness that commonly develops after unfamiliar, intense, or increased physical activity. Dry needling may help some people manage DOMS-related muscle discomfort by targeting sensitive areas within muscles, reducing muscle tightness, and supporting improved movement. However, results vary between individuals, and dry needling is most effective when combined with an appropriate recovery plan including exercise modification, mobility, hydration, sleep, and gradual progression.
DOMS commonly affects people who start a new exercise program, increase training intensity, return to sport after a break, or perform activities involving unfamiliar movements such as downhill running, strength training, or high-intensity workouts.
At Health Wise Chiropractic, dry needling for muscle pain and DOMS is considered as part of an individual assessment process. Our practitioners assess the cause of your symptoms, determine whether dry needling is appropriate, and combine treatment with advice and rehabilitation strategies where needed.
Early management of muscle soreness can help people return to normal activities more comfortably while reducing the risk of repeatedly aggravating sensitive tissues.
What Is This Condition?
Understanding Delayed Onset Muscle Soreness (DOMS)
Delayed onset muscle soreness, commonly known as DOMS, is a temporary form of muscle pain and stiffness that develops after physical activity. Unlike an acute muscle injury that occurs suddenly during exercise, DOMS usually appears gradually and is most noticeable between 24 and 72 hours after exercise.
DOMS is a normal response of the body to unfamiliar physical stress. It commonly occurs when muscles are exposed to activities they are not accustomed to, especially movements involving eccentric muscle contractions. These occur when a muscle lengthens while producing force, such as lowering a weight during a bicep curl, walking downhill, landing from a jump, or lowering into a squat.
While DOMS is uncomfortable, it is generally not considered a harmful condition. It represents the body adapting to a new physical demand. The soreness usually improves as muscles repair and become better conditioned to similar activities.
What Happens Inside the Muscles During DOMS?
During unfamiliar or high-intensity exercise, small amounts of microscopic disruption occur within muscle fibres and surrounding connective tissues. This is not the same as a serious muscle tear or injury. Instead, it is part of the normal adaptation process that allows muscles to become stronger and more resilient.
The body responds by activating inflammatory and repair processes. These processes can temporarily increase:
Muscle sensitivity
Local inflammation
Pain sensitivity
Stiffness
Reduced range of movement
Reduced muscle strength
DOMS-related discomfort is thought to involve changes in the muscle and nervous system rather than simply being caused by muscle damage alone.
The nervous system plays an important role in how soreness is experienced. Two people can complete the same workout but experience different levels of discomfort depending on factors such as training history, sleep quality, stress levels, recovery habits, and previous exposure to similar movements
Common Symptoms of DOMS
DOMS usually affects the muscles that were used during exercise. Symptoms may include:
Aching or dull muscle pain
Muscle tenderness when touched
Stiffness during movement
Reduced flexibility
Temporary decrease in strength
Feeling of muscle fatigue
Discomfort when contracting or stretching the affected muscle
Difficulty performing normal activities after intense exercise
Common areas affected include:
Thigh muscles after squats or running
Calf muscles after increased walking or running
Gluteal muscles after strength training
Shoulder and arm muscles after resistance exercise
Back muscles after unfamiliar lifting activities
The discomfort is usually felt within the muscle itself rather than in the joints.
Muscle Pain vs Other Types of Pain
Understanding the difference between DOMS and other causes of pain is important.
Muscular Pain
Muscle-related pain is usually:
Located within the muscle tissue
Associated with exercise or physical activity
Worse when the muscle contracts or stretches
Improved with gentle movement
DOMS is a common example of muscular pain.
Joint Pain
Joint pain may feel deeper and is often associated with:
Swelling around a joint
Clicking, locking, or instability
Pain with specific joint movements
Previous joint injury
Nerve Pain
Nerve-related symptoms may include:
Tingling
Numbness
Burning sensations
Electric shock-like pain
Symptoms travelling down an arm or leg
These symptoms require a different assessment approach compared with normal post-exercise soreness.
Referred Pain
Referred pain occurs when discomfort is felt away from the actual source. For example, spinal structures can sometimes refer pain into surrounding areas. A thorough assessment helps determine whether symptoms are coming from muscle, joints, nerves, or another source.
Acute vs Persistent Muscle Soreness
Acute DOMS
Most cases of DOMS are short-term and improve naturally within several days. This is the typical response after a challenging workout or new activity.
Common features include:
Symptoms beginning 12–24 hours after exercise
Peak soreness around 24–72 hours
Gradual improvement over several days
Persistent Muscle Pain
Muscle soreness that continues beyond the expected recovery period may require further assessment.
Possible contributors may include:
Overtraining
Repeated exercise without adequate recovery
Poor movement patterns
Previous injuries
Insufficient sleep or nutrition
Another underlying musculoskeletal condition
Persistent or unusual pain should not automatically be assumed to be DOMS.
Common Causes of DOMS
DOMS can occur after activities such as:
Starting a new exercise program
Increasing training intensity too quickly
Returning to exercise after a break
Performing unfamiliar movements
Increasing resistance training loads
High-intensity interval training
Long-distance running or cycling
Sports involving sudden acceleration and deceleration
Even experienced athletes can develop DOMS when they introduce new movements or significantly change their training routine.
Who May Benefit From Dry Needling for DOMS?
Dry needling may be considered for people who:
Have localised muscle soreness after exercise
Experience ongoing muscle tightness after the expected initial soreness period
Have difficulty returning to normal movement due to discomfort
Feel restricted during exercise or sport
Have muscular trigger points contributing to discomfort
Want support managing symptoms while continuing rehabilitation or training
It may be particularly useful when DOMS symptoms overlap with muscle tightness, reduced mobility, or persistent sensitivity.
Who May Not Be Suitable for Dry Needling?
Dry needling is not appropriate for everyone.
A practitioner may recommend another approach if:
Symptoms do not appear to be muscular in origin
There are signs of serious injury
There is suspected fracture, significant muscle tear, or acute trauma
Symptoms suggest nerve involvement
The person has medical factors affecting healing or bleeding risk
Dry needling may also require additional precautions or medical clearance for some individuals, including those with:
Certain bleeding disorders
Use of blood-thinning medications
Some immune system conditions
Significant medical conditions affecting recovery
Your practitioner will discuss suitability during your assessment.
What Happens During Your Appointment?
Your Dry Needling Assessment for DOMS Muscle Pain
At Health Wise Chiropractic, your appointment begins with a detailed assessment to understand your muscle pain, exercise history, and recovery goals.
Dry needling is not automatically recommended for every case of muscle soreness. Your practitioner first determines whether your symptoms are consistent with DOMS or whether another condition may be contributing to your discomfort.
1. Health History and Discussion
Your practitioner will ask questions about:
When your symptoms started
The type of exercise or activity that triggered soreness
Training changes before symptoms developed
Your current exercise routine
Previous injuries
Your recovery habits
Your goals for returning to activity
Understanding the context of your soreness helps determine whether your symptoms fit typical DOMS patterns.
2. Physical Examination
Your practitioner may assess:
Muscle tenderness
Range of motion
Muscle function
Strength and movement patterns
Areas of increased muscle sensitivity
How symptoms change with movement
This helps differentiate DOMS from other causes of pain, including muscle strains, joint-related problems, or nerve-related symptoms.
3. Individualised Treatment Plan
If dry needling is considered appropriate, your practitioner will explain:
Why dry needling may help your symptoms
Which muscles may be treated
What you may feel during treatment
Possible side effects
Other recovery strategies that may support your progress
Treatment may be combined with other approaches such as:
Exercise advice
Mobility exercises
Strength rehabilitation
Lifestyle recommendations
Massage therapy where appropriate
4. During Dry Needling Treatment
During treatment:
Fine sterile needles are inserted into specific muscle areas
The procedure is generally quick
Some people feel a brief twitch response or mild ache
Many people tolerate treatment comfortably
The number of areas treated depends on your symptoms, assessment findings, and individual needs.
5. After Treatment and Recovery Advice
After dry needling, patients may experience:
Mild muscle soreness
Temporary tenderness
Improved movement comfort
Reduced muscle tightness
Your practitioner may provide advice regarding:
Activity modification
Exercise progression
Hydration
Mobility exercises
When to return to normal training
The aim is to help you safely return to your desired activities while allowing appropriate recovery.
When Further Assessment May Be Recommended
A healthcare referral may be recommended if symptoms suggest something other than normal DOMS, including:
Severe pain after exercise
Significant swelling
Loss of muscle function
Sudden injury during activity
Persistent symptoms that are not improving
Numbness or weakness
Symptoms affecting daily activities significantly
A GP or specialist assessment may be appropriate depending on your symptoms.
Home Care & Exercises
Managing DOMS Muscle Pain at Home
Delayed onset muscle soreness usually improves naturally as the body adapts and repairs following exercise. The goal of home care is not to completely eliminate soreness but to support comfortable movement, maintain function, and allow a gradual return to activity.
The most effective recovery approach usually combines gentle movement, appropriate exercise progression, adequate sleep, hydration, and good nutrition.
Below are five beginner-friendly exercises that may help people manage DOMS-related muscle stiffness and maintain movement.
1. Gentle Walking
Purpose:
Walking encourages comfortable movement, supports circulation, and reduces stiffness without placing excessive stress on sore muscles.
Instructions:
Walk at a comfortable pace where you can maintain normal breathing.
Keep your posture upright and allow your arms to move naturally.
Avoid pushing through significant pain.
Repetitions:
10–30 minutes per session
Frequency:
Daily or as tolerated
Progression:
Gradually increase walking duration or pace as muscle soreness improves.
2. Gentle Muscle Mobility Exercises
Purpose:
Light mobility movements can help reduce stiffness and maintain normal movement patterns after exercise.
Instructions:
For example, for lower-body DOMS:
Stand comfortably with support nearby if needed.
Slowly move through comfortable ranges of motion.
Avoid forcing stretches into painful positions.
Perform smooth, controlled movements.
Examples include:
Leg swings
Arm circles
Hip rotations
Shoulder movements
Repetitions:
10–15 repetitions per movement
Frequency:
Once or twice daily
Progression:
Increase movement range gradually as stiffness decreases.
3. Gentle Bodyweight Squats
Purpose:
Helps maintain leg movement and gradually reintroduces loading after lower-body soreness.
Instructions:
Stand with feet approximately shoulder-width apart.
Slowly lower into a comfortable squat position.
Keep your chest upright and knees tracking over your feet.
Return to standing smoothly.
Repetitions:
2 sets of 8–12 repetitions
Frequency:
Every second day while recovering
Progression:
Increase repetitions first, then gradually add resistance when soreness has improved.
4. Calf Raises
Purpose:
Supports calf muscle mobility and strength after activities such as running, walking, or sport.
Instructions:
Stand near a wall or stable surface.
Rise slowly onto the balls of your feet.
Pause briefly at the top.
Lower under control.
Repetitions:
2 sets of 10–15 repetitions
Frequency:
Every second day
Progression:
Progress to single-leg calf raises or increased repetitions as tolerated.
5. Gentle Stretching
Purpose:
May improve comfort and flexibility while muscles feel tight after exercise.
Instructions:
Move slowly into a mild stretch.
Hold the position without bouncing.
The stretch should feel comfortable, not painful.
Breathe normally throughout.
Repetitions:
Hold each stretch for 20–30 seconds
Repeat 2–3 times
Frequency:
Daily if helpful
Progression:
Gradually increase stretch duration or range as mobility improves.
Prevention Tips
How to Reduce the Risk of Severe DOMS
While DOMS cannot always be prevented, several strategies can reduce the likelihood of severe soreness and improve exercise tolerance.
1. Increase Exercise Gradually
Avoid sudden jumps in:
Training volume
Resistance levels
Exercise frequency
Workout intensity
A gradual increase allows muscles, tendons, and connective tissues to adapt safely.
2. Warm Up Before Exercise
A suitable warm-up prepares the body for activity.
A warm-up may include:
Light cardiovascular activity
Dynamic movements
Exercise-specific preparation sets
Examples:
Walking before running
Light squats before heavy lifting
Movement drills before sport
3. Maintain Good Exercise Technique
Poor technique can place unnecessary stress on muscles.
Helpful strategies include:
Learning correct movement patterns
Using appropriate resistance
Avoiding excessive fatigue during technique-focused exercises
Seeking professional guidance when beginning new training programs
4. Allow Adequate Recovery
Recovery is an important part of training improvement.
Consider:
Rest days between intense sessions
Alternating training intensity
Avoiding repeated high-load sessions on the same muscle groups
5. Improve Workstation and Daily Posture
Although DOMS is exercise-related, daily habits can influence overall muscle tension.
Helpful strategies include:
Adjusting desk height
Using a supportive chair setup
Taking regular movement breaks
Avoiding prolonged static positions
6. Optimise Sleep
Sleep supports normal recovery processes.
Helpful sleep habits include:
Maintaining consistent sleep times
Creating a relaxing bedtime routine
Limiting excessive screen use before bed
7. Manage Stress Levels
Stress can influence muscle tension and pain sensitivity.
Helpful approaches include:
Breathing exercises
Relaxation strategies
Regular physical activity
Maintaining social connection
8. Use Appropriate Lifting Strategies
When performing resistance exercise or lifting:
Increase loads gradually
Maintain controlled movements
Avoid excessive fatigue
Use correct technique
Prevalence and Burden of Muscle Pain and Exercise-Related Soreness in Australia
Reliable Australian population data specifically measuring delayed onset muscle soreness (DOMS) is limited because DOMS is considered a normal physiological response to exercise rather than a medical condition that is routinely recorded in health statistics.
However, muscle pain and musculoskeletal conditions represent a significant health burden across Australia.
Musculoskeletal conditions are among the most common health problems affecting Australians and include disorders affecting muscles, joints, tendons, ligaments, bones, and connective tissues. These conditions contribute substantially to healthcare use, reduced participation in work and sport, and decreased quality of life.
According to the Australian Institute of Health and Welfare (AIHW):
Musculoskeletal conditions affect millions of Australians each year.
Back pain, osteoarthritis, and other musculoskeletal disorders represent a significant proportion of chronic health burden.
Physical activity-related injuries and muscle complaints are common reasons people seek healthcare advice.
DOMS is particularly common among:
People beginning exercise programs
Recreational athletes
Gym participants
Amateur sporting participants
People returning to exercise after inactivity
As exercise participation increases, more Australians are exposed to situations where DOMS may occur, such as resistance training, running, group fitness classes, and recreational sport.
While DOMS itself is usually temporary and self-limiting, understanding the difference between normal exercise soreness and an injury is important. Persistent muscle pain, significant weakness, swelling, or symptoms that do not improve may require assessment from a healthcare professional.
Evidence & Clinical Guidelines
What Does Research Say About Dry Needling for DOMS Muscle Pain?
Dry needling has been studied extensively for various musculoskeletal pain conditions, particularly those involving sensitive muscle areas and myofascial pain.
Research suggests dry needling may provide short-term improvements in pain and function for some musculoskeletal conditions. However, the evidence specifically investigating dry needling for delayed onset muscle soreness (DOMS) is more limited.
Current evidence should be interpreted carefully.
Systematic Reviews and Research Findings
Systematic reviews examining dry needling commonly report that it may:
Reduce pain intensity in some musculoskeletal conditions
Improve short-term function
Influence muscle sensitivity
Support improvements in movement for selected patients
However, studies vary considerably in:
Treatment methods
Patient populations
Conditions being treated
Comparison treatments
Outcome measurements
This makes it difficult to apply findings from other muscle pain conditions directly to DOMS.
Evidence Specific to DOMS
Research investigating dry needling specifically after exercise-related muscle soreness is still developing.
Some studies suggest dry needling may influence:
Perceived muscle soreness
Muscle tenderness
Range of movement
Recovery perception
However:
The number of high-quality studies is limited
Results are mixed
Long-term effects are unclear
Dry needling has not been proven to consistently accelerate muscle repair
For this reason, dry needling should be considered a possible symptom management strategy rather than a guaranteed recovery treatment.
Clinical Guidelines and Best Practice
Current sports medicine and musculoskeletal rehabilitation approaches generally support:
Gradual exercise progression
Appropriate training loads
Active recovery
Strength and conditioning
Education about normal exercise responses
Passive treatments such as dry needling may be useful for some individuals when combined with active rehabilitation strategies.
A balanced approach focuses on:
Understanding the cause of symptoms
Maintaining appropriate movement
Building physical capacity
Addressing contributing factors
Limitations of Current Evidence
Important limitations include:
Limited research specifically on DOMS
Variation in dry needling techniques
Difficulty comparing different treatment approaches
Individual differences in pain response
Limited evidence regarding long-term prevention of DOMS
Future research may provide clearer information about which individuals are most likely to benefit.
Frequently Asked Questions
1. Can dry needling help delayed onset muscle soreness (DOMS)?
Dry needling may help some people manage DOMS-related discomfort by reducing muscle sensitivity and improving movement. However, DOMS naturally improves as muscles recover and adapt, and dry needling does not replace appropriate exercise progression and recovery strategies.
2. How soon after exercise can I have dry needling for DOMS?
The timing depends on your symptoms, activity level, and individual assessment. Some people seek treatment when soreness affects movement or exercise participation, while others recover naturally without treatment.
A practitioner can advise whether dry needling is appropriate based on your presentation.
3. Does dry needling speed up muscle recovery?
Current evidence does not confirm that dry needling consistently speeds up the biological repair process after exercise. It may help reduce soreness and improve comfort for some individuals while the body naturally recovers.
4. Is DOMS the same as a muscle injury?
No. DOMS is a normal response to unfamiliar or intense exercise. A muscle injury, such as a strain or tear, usually occurs during activity and may involve sudden pain, swelling, weakness, or loss of function.
5. How long does DOMS usually last?
Most cases of DOMS improve within several days. Mild soreness may settle within two to four days, while more intense soreness may take longer depending on exercise intensity and individual recovery factors.
6. Is dry needling painful?
Most people tolerate dry needling well. Some may feel a brief prick, mild ache, or muscle twitch during treatment. Temporary soreness after treatment can occur.
7. Can I exercise after dry needling treatment?
Many people can continue normal activity after dry needling, but recommendations depend on your symptoms and the type of exercise you perform. Your practitioner may suggest modifying intensity temporarily.
8. What is the difference between dry needling and massage therapy for DOMS?
Dry needling uses fine needles to target specific muscle areas, while massage therapy uses hands-on techniques to influence soft tissues. Both may help some people manage muscle discomfort, and the most appropriate option depends on individual needs.
9. When should I see a healthcare professional for muscle pain?
Seek professional advice if muscle pain:
Is severe or worsening
Occurred after significant trauma
Causes major weakness
Is associated with swelling
Includes numbness or tingling
Does not improve as expected
10. Can dry needling prevent DOMS?
There is currently limited evidence that dry needling prevents DOMS. The most effective prevention strategies involve gradual training progression, appropriate recovery, and allowing muscles time to adapt.
Why Choose Health Wise Chiropractic?
Personalised Dry Needling Care for Muscle Pain and DOMS in Sunbury and Melton
At Health Wise Chiropractic, dry needling is provided as part of an evidence-informed approach to managing musculoskeletal conditions, including muscle pain associated with exercise and delayed onset muscle soreness (DOMS).
Our practitioners focus on understanding why your symptoms are occurring, rather than simply treating the area that feels sore. Every patient receives an individual assessment to determine whether dry needling is appropriate and whether additional strategies may support recovery.
Your appointment may include assessment of:
Your exercise history and training demands
Muscle function and movement patterns
Areas of muscle sensitivity
Contributing lifestyle and recovery factors
Your goals for returning to work, sport, or exercise
Where appropriate, dry needling may be combined with rehabilitation strategies, mobility exercises, strength advice, and lifestyle recommendations to support longer-term improvement.
Health Wise Chiropractic provides care from clinics located in Sunbury and Melton, helping local patients access personalised musculoskeletal care close to home.
Our approach focuses on:
Experienced practitioners
Individualised treatment recommendations
Evidence-informed care
Patient education
Active rehabilitation strategies
Practical advice patients can apply outside the clinic
Patients can conveniently book an appointment online or contact our team to discuss whether dry needling may be suitable for their muscle pain.
Related Services
For patients experiencing muscle pain, DOMS, or exercise-related discomfort, the following Health Wise Chiropractic services may be clinically appropriate depending on individual assessment findings:
Dry Needling
Dry needling may be considered for areas of muscle sensitivity, tightness, and discomfort where a targeted approach may assist symptom management.
Massage Therapy
Massage therapy may help some patients manage muscle tension, stiffness, and post-exercise discomfort. It can be used alongside exercise advice and rehabilitation.
Chiropractic Care
Chiropractic care may assist patients when muscle symptoms are influenced by movement restrictions, joint-related issues, posture, or broader musculoskeletal factors.
Rehabilitation Programs
Exercise-based rehabilitation may help improve strength, mobility, movement control, and tolerance to physical activity.
Shockwave Therapy
Shockwave therapy may be considered for selected tendon and soft tissue conditions where appropriate, although it is not typically used as a primary treatment for normal DOMS.
Laser Therapy
Laser therapy may be considered for certain musculoskeletal conditions involving pain and soft tissue irritation following an individual assessment.
Experiencing Persistent Muscle Pain After Exercise?
Delayed onset muscle soreness is a normal response to increased physical activity, but ongoing or uncomfortable muscle pain can sometimes benefit from professional assessment.
At Health Wise Chiropractic, our practitioners assess your symptoms, movement, exercise history, and recovery needs to determine whether dry needling or another approach may be suitable for you.
Whether you are returning to exercise, managing post-workout soreness, or experiencing muscle discomfort that is affecting your daily activities, we can help you understand your options.
Book an assessment at our Sunbury or Melton clinic to receive personalised advice and an evidence-informed treatment plan designed around your goals.
You can book online or contact Health Wise Chiropractic to discuss how dry needling may fit into your recovery approach.