Effectiveness of recovery methods in reducing delayed onset muscle soreness (DOMS): A narrative review

Abstract

Background. Delayed onset muscle soreness (DOMS) represents a significant physiological challenge in professional and recreational sports, characterized by muscle tenderness, stiffness, and reduced force production peaking 24–72 hours post-exercise.

Aim. The primary aim of this study is to evaluate the effectiveness of widely implemented recovery strategies—stretching, massage, foam rolling, cryotherapy, compression garments, and nutritional supplementation—in reducing DOMS.

Material and methods. A narrative review was conducted based on an analysis of peer-reviewed literature indexed in PubMed, Scopus, and Web of Science. The review focuses on mechanisms of action, practical application protocols, and reported outcomes of interventions targeting exercise-induced muscle damage (EIMD).

Results. Current evidence indicates that stretching has a negligible influence on DOMS reduction. Conversely, massage and foam rolling significantly alleviate perceived soreness through neuromuscular and myofascial modulation. Cryotherapy yields mixed results, offering short-term analgesic benefits while potentially blunting long-term hypertrophic adaptations. Compression garments demonstrate moderate effectiveness in reducing swelling and perceived fatigue. Nutritional strategies, particularly omega-3 fatty acids and polyphenols, show potential for modulating inflammation.

Conclusions. Effective recovery requires a multimodal approach. While mechanical therapies (massage, foam rolling) provide superior symptom relief, thermal and nutritional interventions should be periodized according to training goals. Stretching should not be employed as a primary tool for DOMS reduction.