What Is Delayed Onset Muscle Soreness (DOMS)? And Can a Massage Gun Help?
What Is Delayed Onset Muscle Soreness (DOMS)?
Delayed Onset Muscle Soreness — or DOMS — is the ache or stiffness you feel 12 to 72 hours after exercise, especially if you’ve done something new or more intense than usual. It’s completely normal and happens due to tiny tears in your muscle fibres, which then heal and rebuild stronger.
DOMS usually peaks between 24–48 hours post-workout and gradually fades over 3–5 days.
Common Symptoms of DOMS Include:
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Reduced range of motion
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Discomfort when using the sore muscles
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Swelling or mild inflammation
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Muscles feeling “weaker” than usual
It’s not the same as a muscle strain or injury — DOMS is temporary and part of the muscle-building process.
Should You Workout with DOMS?
Yes — but gently.
If the soreness is mild to moderate, it’s safe to stay active. In fact, low-impact movement like walking, stretching, or yoga can increase circulation and help reduce stiffness.
But avoid heavy lifting or intense training on the sore muscle group until it recovers. Overtraining when you're already sore can delay healing or increase injury risk.
Best Treatments for DOMS (That Actually Work)
There’s no magic cure, but here’s what helps:
| Treatment | How It Helps |
|---|---|
| Gentle stretching | Improves flexibility & blood flow |
| Warm showers or baths | Relaxes muscle fibres |
| Foam rolling | Breaks up tight fascia and improves mobility |
| Massage guns | Increases circulation, reduces soreness |
| Sleep + hydration | Speeds up natural recovery |
Can a Massage Gun Help with DOMS?
Absolutely — yes.
Massage guns like the Bob and Brad C2 are now a go-to tool for physiotherapists, athletes, and gym-goers who want to recover faster from DOMS. Here’s why:
How Massage Guns Help:
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Improve blood flow to sore areas
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Reduce inflammation and tightness
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Loosen stiff muscle groups
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Accelerate recovery without overworking your body
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Provide pain relief without medication
Why I Use the Bob and Brad C2 Massage Gun for DOMS
This massage gun is designed by physiotherapists, so it’s built with recovery in mind. It features:
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5 intensity levels
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5 interchangeable heads for different muscle groups
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Quiet motor for use any time of day
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Auto shut-off after 10 minutes to prevent overuse
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Lightweight and portable — great for busy parents or gym bags
How I Use It on DOMS:
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I start with the round head at level 1 or 2 for sore legs
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Use it for 5–10 minutes total, moving slowly across tight areas
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Always follow up with water and light stretching
Within 24 hours, I feel more mobile and far less stiff.
Where to Buy the Bob and Brad Massage Gun (UK)
Click here to buy it on Yum Yum Mama – Under £100 and physio-designed
Final Thoughts
DOMS is part of the process, but that doesn’t mean you need to suffer. With the right tools and recovery methods — especially a good-quality massage gun — you can bounce back faster, stay consistent with your workouts, and enjoy the benefits of active recovery.
If you’re tired of limping around after leg day, give the Bob and Brad C2 a try. It’s my go-to recovery essential — and one of the best investments I’ve made in my wellness routine.