Muscle tightness- Doms
Massage Therapy for DOMS & Muscle Pain | Sunbury Melton
DOMS (delayed onset muscle soreness) is muscle pain and stiffness that commonly occurs after unfamiliar or intense exercise. Massage therapy may help reduce discomfort, improve mobility and support recovery by addressing muscle tension and promoting relaxation.
Evidence suggests massage can provide short-term relief from exercise-related muscle soreness, but recovery depends on factors such as training load, sleep, nutrition, stress, injury history and overall health. A personalised approach helps determine whether massage therapy is appropriate and what additional strategies may support recovery.
What Is This Condition?
Understanding DOMS and Muscle Pain
Delayed onset muscle soreness (DOMS) is a temporary form of muscle pain and stiffness that occurs after physical activity. Unlike an acute muscle strain or injury that happens suddenly during movement, DOMS develops gradually after exercise, usually becoming noticeable several hours after activity and often reaching its peak within one to three days.
DOMS is a normal response to unfamiliar or demanding exercise. It occurs because muscles experience microscopic changes during activity, particularly when they are exposed to movements they are not accustomed to. These changes trigger a temporary inflammatory and repair process within the muscle tissue.
While DOMS can feel uncomfortable, it is generally not considered harmful and usually resolves as the body adapts to the increased physical demand.
What Happens Inside the Muscles During DOMS?
Skeletal muscles are made up of thousands of fibres that contract to create movement. During exercise, especially activities involving high force or lengthening contractions, small disruptions can occur within these muscle fibres.
Common activities associated with DOMS include:
Starting a new exercise program
Increasing training intensity or volume
Returning to exercise after a long break
Strength training with heavier weights
Running downhill
Sports involving jumping, sprinting or rapid changes of direction
Performing unfamiliar movements
These activities can place increased mechanical stress on muscle tissue. The body responds by repairing and adapting the muscles, which can temporarily cause:
Muscle tenderness
Stiffness
Reduced range of motion
Reduced strength
A feeling of heaviness or fatigue
Discomfort during movement or stretching
DOMS vs Other Types of Muscle Pain
Not all muscle pain is DOMS. Understanding the difference is important because different conditions may require different management.
DOMS
DOMS usually:
Appears 12–24 hours after exercise
Peaks between 24–72 hours
Affects muscles used during activity
Improves gradually over several days
Causes soreness rather than sharp pain
Acute Muscle Strain
A muscle strain usually:
Occurs suddenly during activity
May involve tearing of muscle fibres
Causes immediate pain
May involve swelling, bruising or weakness
Often requires specific rehabilitation
Nerve-Related Pain
Pain involving nerves may feel different and can include:
Tingling
Numbness
Burning sensations
Electric shock-like pain
Symptoms travelling down an arm or leg
Referred Pain
Referred pain occurs when discomfort is felt in an area away from the original source. For example, spinal or joint-related issues may sometimes create pain that is experienced in nearby muscles.
A thorough assessment helps determine whether symptoms are consistent with DOMS or another condition.
How Massage Therapy May Help DOMS and Muscle Pain
Massage therapy is commonly used by active individuals, athletes and people recovering from exercise-related muscle soreness to help manage discomfort, improve movement and support recovery. For DOMS (delayed onset muscle soreness), massage therapy is generally aimed at reducing symptoms and improving function rather than eliminating the natural muscle repair process that occurs after exercise.
DOMS occurs because muscles undergo temporary microscopic changes after unfamiliar or intense activity. The body responds through inflammation, repair and adaptation. Massage therapy may influence some of the processes involved in soreness and recovery, but it does not prevent all exercise-related muscle damage or instantly restore muscle performance.
The suitability of massage therapy depends on factors including the severity of symptoms, exercise history, overall health, injury status and individual recovery goals.
The Goals of Massage Therapy for DOMS
When used for DOMS and muscle pain, massage therapy may aim to:
Reduce the perception of muscle soreness
Improve comfort during movement
Reduce feelings of muscle tightness
Support relaxation and recovery
Improve short-term flexibility and range of motion
Assist individuals returning to normal activity
A massage therapist will consider the location of symptoms, the type of activity that caused soreness, the timing of symptoms and whether the presentation is consistent with normal post-exercise muscle fatigue.
How Massage Therapy Works for Muscle Soreness
Several mechanisms have been proposed to explain why massage may help people experiencing DOMS.
1. Reducing Perceived Muscle Pain
One of the most consistently reported benefits of massage after exercise is a reduction in perceived soreness.
Research suggests massage may influence the nervous system’s processing of pain signals. This means that while the underlying muscle recovery process continues, a person may experience less discomfort and improved ability to move.
Pain is a complex experience influenced by:
Tissue sensitivity
Nervous system responses
Stress levels
Sleep quality
Previous experiences with pain
Expectations and beliefs about recovery
Massage may help modify some of these factors, contributing to improved comfort.
2. Supporting Muscle Relaxation
After intense exercise, muscles may feel tight or fatigued due to increased activity and temporary changes in muscle tone.
Massage techniques such as:
Soft tissue mobilisation
Myofascial techniques
Gentle kneading
Rhythmic pressure techniques
may help muscles feel more relaxed.
Improved relaxation may make daily activities easier and may assist people who feel restricted by stiffness after exercise.
3. Improving Short-Term Mobility
DOMS can temporarily reduce flexibility and range of motion.
Massage therapy may help by:
Reducing discomfort during movement
Improving soft tissue mobility
Encouraging gentle movement
Reducing feelings of stiffness
This may be particularly useful for people who need to return to work, training or normal activities while recovering.
However, massage should not be used aggressively over painful or injured tissues, as excessive pressure may increase irritation.
4. Effects on Circulation
Massage is often associated with increased local blood flow during treatment. Improved circulation may assist the delivery of oxygen and nutrients required for normal tissue function.
However, the idea that massage “flushes out lactic acid” after exercise is not supported by current scientific evidence. Lactate is cleared naturally by the body relatively quickly after exercise.
The benefits of massage are more likely related to nervous system effects, pain modulation, relaxation and temporary changes in muscle comfort.
5. Supporting Recovery After Exercise
Recovery from exercise involves multiple factors, including:
Appropriate training progression
Sleep quality
Nutrition
Hydration
Active recovery
Stress management
Massage therapy may be one component of a broader recovery plan.
For athletes and active individuals, massage may help them feel better prepared to return to training, but it should complement—not replace—appropriate load management and rehabilitation strategies.
Who May Benefit From Massage Therapy for DOMS?
Massage therapy may be suitable for people experiencing:
Exercise-related muscle soreness
Examples include soreness after:
Gym training
Running
Team sports
Hiking
Recreational exercise
Increased physical workload
Training transitions
People beginning or changing exercise programs may find massage helpful during periods of increased muscle demand.
Recovery management
Athletes and active individuals may use massage as part of a wider recovery routine.
Muscle tightness and discomfort
People who experience temporary stiffness after activity may benefit from hands-on soft tissue treatment.
Who May Not Be Suitable for Massage Therapy?
Massage therapy is not appropriate for every type of muscle pain.
Extra caution may be required for people with:
Suspected muscle tears
Significant swelling or bruising
Acute injuries
Fractures
Infection
Open wounds
Unexplained severe pain
Blood clotting disorders
Certain medical conditions
A healthcare professional assessment may be required before treatment.
Common Symptoms of DOMS
People experiencing DOMS commonly report:
Muscle soreness
The affected muscles may feel tender when touched or during movement.
Stiffness
Muscles may feel tight, especially after periods of inactivity such as sitting or sleeping.
Reduced mobility
Temporary decreases in flexibility or range of movement may occur.
Reduced exercise performance
Strength and power may temporarily decrease while muscles recover.
Muscle fatigue
The affected muscles may feel heavier or more difficult to activate.
Symptoms usually improve naturally as the muscles recover and adapt.
Who Commonly Develops DOMS?
DOMS can affect almost anyone who increases physical activity beyond their usual level.
Common groups include:
Beginners starting exercise programs
Athletes returning after an offseason
Gym users increasing resistance training loads
Runners increasing distance or intensity
Recreational sports participants
People beginning rehabilitation exercises
Older adults returning to physical activity
DOMS is not limited to elite athletes. Everyday activities such as gardening, moving furniture, hiking or participating in a new fitness class can also trigger muscle soreness.
Common Causes and Risk Factors
Several factors may increase the likelihood of experiencing DOMS.
Sudden increases in exercise load
Increasing intensity, duration or frequency too quickly can overload muscles.
New movements
Exercises that the body has not adapted to are more likely to produce soreness.
Eccentric exercise
Movements where muscles lengthen while producing force are strongly associated with DOMS. Examples include:
Lowering weights
Descending stairs
Downhill running
Squats and lunges
Reduced recovery
Factors that may influence recovery include:
Poor sleep
High stress levels
Inadequate nutrition
Insufficient rest between training sessions
Dehydration
Previous inactivity
People returning to exercise after a period of reduced activity may experience more significant soreness.
Acute and Persistent Muscle Pain
DOMS is usually an acute condition that resolves within several days. Most people experience gradual improvement as the muscles repair and adapt.
However, persistent muscle pain may indicate another underlying issue, especially when symptoms:
Continue beyond expected recovery periods
Occur without exercise
Progressively worsen
Include significant weakness
Affect normal daily activities
Persistent or severe muscle pain may require assessment by a healthcare professional to determine whether another condition is contributing.
What Happens During Your Appointment?
Your Massage Therapy Appointment for DOMS and Muscle Pain
At Health Wise Chiropractic, your massage therapy appointment begins with understanding your symptoms, exercise history and recovery goals. Because muscle pain can have many causes, an individual assessment helps determine whether massage therapy is appropriate and whether other treatment approaches may be beneficial.
Every person responds differently to exercise, recovery and hands-on treatment. Your appointment is tailored to your presentation, comfort level and activity requirements.
1. Health History and Discussion
Your practitioner will begin by discussing your symptoms and background.
Questions may include:
When did your muscle soreness begin?
What activity or exercise triggered your symptoms?
Have you recently changed your training program?
Which muscles are affected?
How would you describe the discomfort?
Has your movement, strength or daily function changed?
Have you experienced previous injuries?
What are your recovery goals?
This helps differentiate normal DOMS from other causes of muscle pain, such as strains, joint-related pain or nerve-related symptoms.
2. Physical Assessment
Depending on your symptoms, an assessment may include:
Movement assessment
Your practitioner may observe:
Range of motion
Muscle flexibility
Functional movements
Exercise-related movements
Muscle assessment
This may include checking:
Areas of tenderness
Muscle tension
Soft tissue sensitivity
Symmetry between sides
Clinical screening
Your practitioner will consider whether your symptoms are consistent with DOMS or whether further assessment or referral may be appropriate.
3. Massage Therapy Treatment
Treatment is adapted to your symptoms and preferences.
Techniques may include:
Relaxation massage techniques
Soft tissue massage
Muscle mobilisation techniques
Gentle stretching techniques
Targeted treatment of areas affected by soreness
The aim is to improve comfort, reduce feelings of tightness and support movement.
Massage pressure should always be appropriate for your condition. More pressure is not always better, particularly when muscles are already irritated after strenuous exercise.
4. Advice and Aftercare
After your appointment, you may receive advice about:
Appropriate activity levels
Exercise progression
Recovery strategies
Hydration and nutrition habits
Stretching or mobility exercises
When to return for further care
You may be advised to continue gentle movement rather than complete rest, as appropriate activity can support normal recovery.
Home Care & Exercises
Beginner Exercises for DOMS and Muscle Pain Recovery
Gentle movement is often helpful during DOMS recovery. Exercise selection should be appropriate for your symptoms, and movements should not significantly increase pain.
The following exercises are general examples and may not be suitable for every person.
1. Gentle Walking
Purpose
Walking promotes light movement, circulation and general mobility without placing excessive stress on sore muscles.
Instructions
Walk at a comfortable pace
Keep your posture relaxed
Avoid pushing into significant discomfort
Repetitions
10–30 minutes depending on fitness level.
Frequency
Daily during recovery if comfortable.
Progression
Gradually increase walking duration or pace as soreness improves.
2. Gentle Muscle Stretching
Purpose
Light stretching may help reduce feelings of stiffness and improve comfort.
Instructions
Move slowly into a comfortable stretch
Hold without bouncing
Breathe normally
Avoid forcing painful ranges
Repetitions
Hold each stretch for 20–30 seconds.
Repeat:
2–3 times per muscle group
Frequency
Once or twice daily.
Progression
Increase duration gradually as flexibility improves.
3. Foam Rolling or Self-Myofascial Release
Purpose
Foam rolling may temporarily improve feelings of muscle tightness and soreness.
Instructions
Place the foam roller under the affected muscle
Move slowly across the area
Avoid rolling directly over joints or painful areas
Repetitions
30–60 seconds per muscle group.
Frequency
Before or after exercise, depending on preference.
Progression
Gradually increase time rather than pressure.
4. Bodyweight Squats (If Legs Are Affected)
Purpose
Gentle strengthening maintains movement and helps restore confidence after lower-body soreness.
Instructions
Stand with feet shoulder-width apart.
Lower slowly as comfortable.
Keep knees aligned with toes.
Return to standing.
Repetitions
8–12 repetitions.
Frequency
Once daily if comfortable.
Progression
Increase repetitions gradually or add resistance when soreness has resolved.
5. Gentle Mobility Routine
Purpose
Movement through comfortable ranges can reduce stiffness and maintain joint mobility.
Instructions
Examples include:
Shoulder circles
Hip rotations
Cat-cow spinal movements
Ankle movements
Perform movements slowly and smoothly.
Repetitions
10 repetitions per movement.
Frequency
Daily.
Progression
Increase range of movement gradually.
Prevention Tips
How to Reduce the Risk of DOMS and Muscle Pain
While DOMS cannot always be prevented, several strategies may reduce the severity and improve recovery.
Increase Exercise Gradually
Avoid sudden increases in:
Training volume
Exercise intensity
Weight lifted
Running distance
A gradual progression allows muscles and connective tissues time to adapt.
Warm Up Before Exercise
A suitable warm-up may include:
Light aerobic activity
Dynamic movements
Activity-specific preparation exercises
A warm-up helps prepare the body for movement.
Maintain Good Workstation Habits
For people with physically demanding or sedentary jobs:
Change positions regularly
Avoid prolonged static postures
Adjust desk and chair height
Take movement breaks
Muscle fatigue can increase when the body remains in one position for extended periods.
Use Safe Lifting Techniques
When lifting:
Plan the movement first
Keep loads close to your body
Avoid sudden twisting
Use your legs when appropriate
Ask for assistance with heavy objects
Prioritise Sleep and Recovery
Sleep plays an important role in physical recovery.
Helpful habits include:
Maintaining regular sleep times
Reducing screen exposure before bed
Creating a comfortable sleep environment
Maintain Regular Exercise
Consistent exercise helps muscles adapt and reduces the likelihood of significant soreness from occasional intense activity.
A balanced program should include:
Strength training
Cardiovascular exercise
Mobility work
Recovery days
Manage Stress Levels
Stress can influence muscle tension and recovery.
Helpful strategies include:
Relaxation techniques
Breathing exercises
Time outdoors
Regular physical activity
Recovery Timeline
How Long Does DOMS and Muscle Pain Take to Recover?
Recovery from DOMS varies between individuals. Factors such as exercise intensity, fitness level, age, sleep, nutrition and previous training experience all influence recovery time.
Mild DOMS
Mild soreness may:
Begin within 12–24 hours after exercise
Peak within one to two days
Improve within several days
People can often continue normal activities with minor modifications.
Moderate DOMS
Moderate soreness may involve:
Noticeable stiffness
Reduced exercise performance
Discomfort during movement
Recovery may take approximately three to seven days.
Gentle movement, appropriate recovery strategies and symptom management may assist comfort during this period.
Persistent Muscle Pain
Muscle pain lasting longer than expected may require further assessment.
Consider professional advice if:
Symptoms continue beyond one to two weeks
Pain is worsening
Normal activities are affected
Symptoms do not match typical DOMS patterns
Persistent pain may indicate another issue such as muscle injury, joint-related problems or nerve involvement.
Returning to Exercise After DOMS
Return to exercise should be gradual.
General principles include:
Wait until soreness has improved before intense training
Reduce exercise intensity temporarily if needed
Increase workload progressively
Listen to your body’s response
A personalised approach can help reduce repeated episodes of excessive soreness.
DOMS and Muscle Pain in Australia
Muscle pain related to exercise and physical activity is common across the Australian population. Although delayed onset muscle soreness (DOMS) is not routinely measured as a standalone health condition in national databases, exercise-related muscle soreness is widely recognised as a common experience among people participating in recreational exercise, sport and physical activity.
Australia has high participation rates in physical activity, which means many people experience temporary muscle soreness after increasing their activity levels.
According to the Australian Institute of Health and Welfare:
Physical inactivity and musculoskeletal conditions contribute significantly to Australia’s health burden.
Musculoskeletal conditions affect millions of Australians and are among the leading causes of disability and reduced quality of life.
Exercise participation, injury prevention and effective recovery strategies are important components of maintaining musculoskeletal health.
Source:
Australian Institute of Health and Welfare – Musculoskeletal conditions
Exercise Participation and Muscle Soreness
Regular physical activity is recommended for Australian adults because it supports:
Cardiovascular health
Muscle strength
Bone health
Mental wellbeing
Healthy ageing
However, increasing exercise intensity too quickly can increase the likelihood of temporary muscle soreness.
The Australian Government Department of Health and Aged Care recommends adults include:
150–300 minutes of moderate-intensity physical activity per week, or
75–150 minutes of vigorous-intensity physical activity per week,
Muscle-strengthening activities on at least two days per week.
Source:
Australian Physical Activity Guidelines
Burden of Musculoskeletal Pain in Australia
While DOMS is a temporary exercise-related condition, muscle pain overlaps with the broader burden of musculoskeletal disorders.
Australian data shows:
Around 7 million Australians live with musculoskeletal conditions.
These conditions contribute substantially to years lived with disability.
Back pain, arthritis and other musculoskeletal disorders are among Australia’s leading causes of disease burden.
Source:
Australian Institute of Health and Welfare – Australian Burden of Disease Study
Evidence & Clinical Guidelines
Current Evidence for Massage Therapy and DOMS
Massage therapy has been studied as a recovery strategy following exercise-induced muscle damage and delayed onset muscle soreness.
Current evidence suggests massage may provide small to moderate short-term improvements in perceived soreness, particularly within the first few days after strenuous exercise.
However, massage should be viewed as a supportive recovery strategy rather than a treatment that completely prevents muscle damage or accelerates all aspects of physiological recovery.
Systematic Review Evidence
Massage and Exercise-Induced Muscle Damage
A systematic review and meta-analysis by Dupuy et al. analysed different recovery strategies following exercise-induced muscle damage.
The review found that massage therapy was associated with:
Reduced muscle soreness after exercise
Improved perceptions of recovery
Potential reductions in some markers associated with inflammation and muscle damage
The authors concluded that massage may be one of the more effective recovery techniques for reducing perceived muscle soreness, although effects varied between studies.
Source:
Dupuy et al. (2018) – An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques
Massage Effects on Delayed Onset Muscle Soreness
A systematic review published in the Journal of Athletic Training examined massage therapy after exercise-induced muscle damage.
The review reported:
Reduced delayed onset muscle soreness ratings
Improved subjective recovery
Limited evidence for improving objective measures such as strength restoration
This suggests massage may help people feel better during recovery but may not necessarily restore muscle function immediately.
Source:
Guo et al. (2017) – Massage reduces inflammatory responses and muscle damage after exercise
Randomised Controlled Trial Evidence
A randomised controlled trial by Crane et al. investigated the effects of massage following exercise-induced muscle damage.
The study found massage was associated with:
Reduced inflammatory signalling within muscle tissue
Reduced soreness levels
Improved recovery perception
The findings suggest massage may influence biological processes involved in post-exercise recovery.
Source:
Clinical Interpretation of the Evidence
Based on current research:
What massage therapy may help with:
✓ Short-term reduction in muscle soreness
✓ Improved comfort during movement
✓ Temporary improvements in flexibility
✓ Improved perception of recovery
✓ Relaxation and reduced muscle tension
What massage therapy does not guarantee:
✗ Prevention of all muscle damage
✗ Immediate restoration of maximal strength
✗ Replacement for appropriate training progression
✗ Treatment of every type of muscle pain
Frequently Asked Questions
1. What is DOMS?
DOMS (delayed onset muscle soreness) is muscle pain and stiffness that develops after unfamiliar or intense exercise. It usually begins 12–24 hours after activity and often improves within several days.
2. Can massage therapy help DOMS?
Massage therapy may help reduce the feeling of muscle soreness, improve comfort and support recovery after exercise. Research suggests benefits are generally short term and vary between individuals.
3. How soon after exercise should I have a massage for DOMS?
Massage may be helpful at different stages of recovery. Some people prefer treatment shortly after exercise, while others seek massage when soreness peaks one to three days later.
4. Does massage remove lactic acid from muscles?
No. The idea that massage removes lactic acid from muscles is not supported by current evidence. Lactate is naturally processed by the body after exercise.
5. Is DOMS a sign that I had a good workout?
Not necessarily. Muscle soreness does not directly measure workout effectiveness. A good training program should focus on appropriate progression, strength improvements and overall fitness goals.
6. Should I exercise when I have DOMS?
Gentle movement is often appropriate when experiencing DOMS. However, intense training of sore muscles may need to be modified until recovery improves.
7. How long does DOMS usually last?
Most cases improve within three to seven days. More intense soreness may last longer depending on exercise type, training history and recovery factors.
8. Can massage therapy prevent DOMS?
Massage may reduce the severity of soreness after exercise, but current evidence does not show that it completely prevents DOMS.
9. When is muscle pain not normal after exercise?
Seek professional advice if pain is severe, worsening, associated with weakness, swelling, numbness, unusual symptoms or does not improve as expected.
10. Can Health Wise Chiropractic help with exercise-related muscle pain?
Health Wise Chiropractic provides personalised assessment and massage therapy options for people experiencing muscle soreness and musculoskeletal discomfort. Treatment recommendations depend on individual symptoms and goals.
If you are experiencing DOMS, muscle soreness or ongoing exercise-related discomfort, a personalised assessment can help determine the best approach for your recovery.
At Health Wise Chiropractic, our experienced practitioners in Sunbury and Melton provide evidence-informed massage therapy and musculoskeletal care tailored to your symptoms, activity level and goals.
Whether you are returning to exercise, managing training-related soreness or looking for guidance on improving movement and recovery, we can help you understand your options.
Book an appointment online or contact Health Wise Chiropractic to discuss how massage therapy and appropriate rehabilitation strategies may support your recovery.
Every person responds differently, and treatment recommendations are based on your individual assessment and needs.