You smashed your workout yesterday… but today you’re walking like you’ve aged 30 years overnight. Stairs are brutal. Sitting down? Worse. Welcome to the world of DOMS — Delayed Onset Muscle Soreness.
It’s one of the most common things we see with new members at CrossFit Structure, and while it can feel uncomfortable, it’s usually a sign your body is adapting and getting stronger. But how do you know what’s normal, and when it’s a sign to back off?
Let’s break it down.
What is DOMS?
DOMS is the muscle soreness you feel 24–72 hours after a workout. It happens when your muscles experience small amounts of damage — especially from movements you’re not used to, or when you’re increasing intensity, volume, or time under tension (like slowly lowering a squat).
This “damage” isn’t bad. It’s actually what triggers your body to rebuild stronger muscles.
DOMS is normal, especially when you’re starting or leveling up your training.
What Helps Soreness Go Away Faster?
The worst thing you can do is nothing. Total rest often makes soreness worse. Here’s what helps:
✅ Keep moving – Gentle activity like walking, cycling, or even showing up for a lighter workout helps boost circulation and recovery.
✅ Hydrate & fuel your body – Your muscles need water, protein, and nutrients to repair and grow. Don’t skip meals and keep that water bottle nearby.
✅ Prioritise quality sleep – While recovery tools can help, your best one is your pillow. Deep sleep is when your body produces growth hormone and does the heavy lifting of muscle repair.
✅ Massage or foam rolling – These can relieve tight spots and improve blood flow, especially when used gently. Just don’t push through sharp or serious pain — recovery should never hurt more than the workout did.
✅ Cold therapy – Ice baths, cold showers, or even applying ice packs to sore areas can help reduce inflammation and ease soreness after intense sessions.
💡 Smart programming matters too – At CrossFit Structure, our classes are intentionally programmed to work different muscle groups across the week. This allows you to train regularly without overloading the same areas day after day, giving your body the chance to recover while still staying consistent with your workouts.
When It’s Not Just DOMS: Red Flags to Watch For
Most soreness fades after a couple of days. But if you experience any of the following, it might be more than typical DOMS:
🚫 Sharp or stabbing pain
🚫 Joint pain or swelling
🚫 Visible bruising or significant inflammation
🚫 Soreness that lasts longer than a week or gets worse over time
🚫 Weakness or restricted movement that doesn’t improve
Always tell your coach if something doesn’t feel right — we’re here to help you train safely, not just push through discomfort.
Should I Still Train When I’m Sore?
Yes — in most cases! Training through soreness is safe as long as you adjust intensity and listen to your body. Our coaches will modify workouts to support recovery, so you can still get a great session in without overloading already-sore muscles.
The Good News? It Gets Easier.
DOMS is usually worse in the beginning, or when you try something new. As your body adapts and you build consistency, the soreness becomes less intense and doesn’t hang around as long.
More training → more strength → faster recovery.
💬 Still unsure what’s normal or how to recover smarter?
At CrossFit Structure, we coach you through every step — not just the workout itself, but how to fuel, move, and recover the right way.
👉 Book your free No-Sweat Intro here
We’ll talk about your goals, your training history, and help you get started with a smart plan built around you.