💪 DOMS (Muscle Soreness): Should You Get a Massage?

If you’ve ever finished a tough run, gym session or new training block and felt significantly more sore the next day, you’ve likely experienced DOMS — Delayed Onset Muscle Soreness.

For runners and active individuals across Northwich and Cheshire, DOMS is extremely common. But one question we hear all the time at Weaver Physiotherapy & Sports Injury Clinic is:

👉 “Should I get a sports massage when I’m sore?”

The short answer: Yes—but timing and approach matter.

In this in-depth guide, we’ll break down:

    •    What DOMS actually is

    •    Why it happens

    •    Whether massage helps (and how)

    •    When to get a sports massage

    •    What to avoid

    •    How to recover faster and reduce soreness long-term

🧠 What Is DOMS?

DOMS (Delayed Onset Muscle Soreness) refers to muscle pain and stiffness that develops 12–48 hours after exercise, typically peaking around 24–72 hours.

It usually occurs after:

    •    A new training programme

    •    Increased intensity or volume

    •    Strength training (especially eccentric loading)

    •    Hill running or speed work

Common symptoms include:

✔ Muscle tenderness

✔ Stiffness and reduced mobility

✔ Temporary loss of strength

✔ Pain when moving or stretching

👉 DOMS is normal—but that doesn’t mean you should ignore it.

🔬 What Causes DOMS?

Contrary to old beliefs, DOMS is not caused by lactic acid.

Instead, it’s linked to:

    •    Microscopic muscle damage (micro-tears)

    •    Inflammatory response

    •    Fluid accumulation in tissues

This process is part of adaptation:

👉 Your body breaks down → rebuilds → becomes stronger

However, excessive DOMS can:

    •    Disrupt training consistency

    •    Alter movement patterns

    •    Increase injury risk

🏃 Why Runners Experience DOMS

DOMS is particularly common in runners when:

    •    Returning after time off

    •    Increasing mileage too quickly

    •    Introducing hill sessions

    •    Adding strength training

    •    Changing running technique

Key areas affected:

    •    Calves

    •    Quadriceps

    •    Hamstrings

    •    Glutes

👉 These are the same areas involved in most running injuries.

💆‍♂️ Should You Get a Massage for DOMS?

Yes—sports massage can be highly effective for managing DOMS, when applied correctly.

At Weaver Physio Northwich, we regularly use sports massage to support recovery and reduce soreness in runners and active individuals.

Here’s how it helps:

⚡ 1. Reduces Muscle Stiffness

DOMS often causes muscles to feel tight and restricted.

Sports massage helps:

✔ Relax muscle tone

✔ Improve tissue elasticity

✔ Restore normal movement

👉 This can make everyday movement—and running—feel significantly easier.

🔄 2. Improves Circulation

Massage increases blood flow to the affected area, helping:

✔ Deliver oxygen and nutrients

✔ Remove metabolic by-products

✔ Support tissue repair

👉 Better circulation = faster recovery

🧠 3. Reduces Pain Sensitivity

Massage stimulates the nervous system, which can:

✔ Decrease pain perception

✔ Improve comfort levels

✔ Promote relaxation

👉 You may still feel sore—but it becomes more manageable.

🏃‍♂️ 4. Helps You Return to Training Sooner

Severe DOMS can delay your next session.

Sports massage helps:

✔ Reduce recovery time

✔ Improve movement quality

✔ Restore confidence

👉 Allowing you to maintain training consistency

❗ When Should You Get a Massage for DOMS?

Timing is key.

✅ Best timing:

    •    24–72 hours after exercise (when soreness peaks)

    •    When stiffness is limiting movement

    •    Before returning to training

⚠️ Avoid:

    •    Extremely aggressive massage during peak soreness

    •    Deep, painful pressure that increases discomfort

👉 The goal is to support recovery—not add more stress.

🔥 Light vs Deep Tissue Massage for DOMS

Not all massage is the same.

For DOMS:

✔ Lighter, recovery-focused massage is often best initially

✔ Gradual progression to deeper techniques if needed

At Weaver Physio, we tailor treatment based on:

    •    Your pain levels

    •    Training load

    •    Recovery stage

👉 One-size-fits-all doesn’t work.

🆚 Massage vs Other Recovery Methods

How does massage compare?

🧊 Ice Baths

    •    May reduce pain temporarily

    •    Limited long-term benefit

🧘 Stretching

    •    Helps mobility

    •    Doesn’t directly reduce muscle damage

🚶 Active Recovery

    •    Very effective

    •    Improves circulation

💆‍♂️ Sports Massage

✔ Reduces stiffness

✔ Improves circulation

✔ Supports recovery

✔ Enhances relaxation

👉 Best results come from combining strategies

🧠 Why DOMS Can Increase Injury Risk

This is often overlooked.

When muscles are sore:

    •    Strength is temporarily reduced

    •    Coordination is impaired

    •    Movement patterns change

This can lead to:

    •    Overloading other tissues

    •    Compensation patterns

    •    Increased injury risk

👉 Managing DOMS properly is essential for injury prevention.

💥 How to Reduce DOMS Long-Term

Massage helps—but prevention is even better.

✔ Gradual load progression

Avoid sudden increases in training

✔ Strength training

Build resilience in muscles and tendons

✔ Good recovery habits

Sleep, hydration, nutrition

✔ Regular sports massage

Maintain tissue quality and flexibility

👉 Consistency is key.

🏋️ The Role of Sports Massage in a Complete Recovery Plan

At Weaver Physio Northwich, sports massage is part of a bigger picture.

We combine:

✔ Physiotherapy assessment

✔ Strength & conditioning

✔ Load management

✔ Running gait analysis

👉 Because soreness is often a sign—not the root cause.

📍 Why Choose Weaver Physio for Sports Massage in Northwich?

We’re not a standard massage clinic.

✔ Physiotherapy-led approach

Your treatment is guided by clinical expertise

✔ Individualised care

Tailored to your body and training

✔ Runner specialists

Experts in running injuries and recovery

✔ Integrated rehab

Access to strength and conditioning support

✔ Trusted locally

Serving Northwich, Knutsford, Winsford, Middlewich, Tarporley & Frodsham

📅 How Often Should You Get Massage for DOMS?

    •    Occasional soreness → As needed

    •    Regular training → Every 2–4 weeks

    •    High training loads → Weekly or bi-weekly

👉 Prevention is always better than reaction.

🚀 Final Thoughts: Should You Get a Massage for DOMS?

Yes—but with the right approach.

👉 Sports massage can:

✔ Reduce soreness

✔ Improve recovery

✔ Help you move better

✔ Support consistent training

But remember:

❗ It’s not about “fixing soreness instantly”

❗ It’s about supporting long-term performance and recovery

📞 Book Your Sports Massage in Northwich

Struggling with muscle soreness, tightness or recovery between sessions?

At Weaver Physiotherapy & Sports Injury Clinic, we provide expert Sports & Deep Tissue Massage in Northwich to help you recover faster, move better and stay injury-free.

📍 Northwich, Cheshire

🌐 www.weaverphysio.com

👉 Book your appointment today and take control of your recovery