Muscle Damage & DOMS: What Science Really Says About Soreness and Growth

2026-02-15

If you've ever done a hard workout and couldn't walk down stairs two days later, you've experienced DOMS—delayed onset muscle soreness. It's one of the most misunderstood phenomena in fitness. For decades, the "muscle damage hypothesis" has dominated gym culture: soreness means you damaged your muscles, and that damage is necessary for growth.

But what does the science actually say in 2025-2026?

What Causes DOMS?

DOMS typically appears 24-72 hours after unaccustomed or intense exercise, particularly eccentric contractions (the lowering phase of a lift). The symptoms include pain during muscle contraction or palpation, stiffness, reduced strength, and limited range of motion [Frontiers in Physiology, 2025](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1622377/full).

The underlying mechanism involves ultrastructural damage to muscle fibers—Z-line streaming and sarcomere disruption—plus strain on connective tissues. This triggers an inflammatory response and releases various metabolites that sensitize pain receptors [Frontiers in Physiology, 2025](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1622377/full).

Here's the critical part: DOMS can reduce eccentric strength by up to 43.5% and may persist beyond 72 hours. This isn't trivial—exercising under DOMS conditions significantly increases injury risk [Frontiers in Physiology, 2025](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1622377/full).

Is Muscle Damage Required for Hypertrophy?

This is the million-dollar question. The traditional view—popularized by Dr. Mike Israetel and others—holds that muscle damage is one of three primary mechanisms of hypertrophy:

Mechanical tension – The force placed on muscle fibers
Metabolic stress – The "burn" from metabolite accumulation
Muscle damage – Micro-tears that trigger repair and growth

However, the evidence for damage as a necessary driver of growth is actually quite weak. Several well-trained individuals can experience significant hypertrophy with minimal perceptible DOMS. The research suggests that:

Mechanical tension (progressive overload) remains the primary driver
Metabolic stress contributes through cell swelling and hormone responses
Muscle damage may be more of a consequence of training than a driver of adaptation

In fact, the 2025 Frontiers study notes that while DOMS is common in untrained individuals, trained lifters experience it far less frequently despite continuing to grow. This is called the "repeated bout effect"—your muscles adapt to become more resilient to damage from similar stimuli.

When Does DOMS Actually Matter?

Recent research has clarified when soreness is worth paying attention to:

High-risk scenarios:

Eccentric-heavy workouts (negatives, downhill running)
High-intensity efforts above 60% 1RM
High-volume sessions
Returning to training after a layoff

The real danger: DOMS impairs proprioception—your ability to sense joint position and muscle tension. This compromises movement control and can increase injury risk by up to 31% [Frontiers in Physiology, 2025](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1622377/full).

What Actually Works for DOMS? (2025-2026 Evidence)

A landmark 2025 randomized controlled trial compared five common recovery interventions [Frontiers in Physiology, 2025](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1622377/full):

1. Cold Water Immersion (CWI)

Reduces IL-6 inflammatory markers by 37.5%
Most effective in the first 24 hours
May slightly blunt long-term adaptation (some research suggests it interferes with protein synthesis pathways)

2. Vibration Therapy

Shown to reduce muscle stiffness
May improve blood flow and clearance of metabolites

3. Massage/Percussion Therapy

A 2025 study found percussion massage effective for reducing soreness in physically active young men [Frontiers in Public Health, 2025](https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2025.1561970/full)
Works partly through mechanical manipulation of tissue fluids

4. Functional Electrical Stimulation (FES)

Can accelerate strength recovery by up to 15%
Helps maintain neuromuscular activation when muscles are sore

5. Static Stretching

Modest benefits for reducing stiffness
Most effective when held for 30+ seconds per muscle group

Key insight: The optimal strategy likely depends on timing. Early-phase (first 24 hours) benefits from anti-inflammatory approaches like CWI, while later phases (48-72 hours) may respond better to approaches that enhance blood flow and mobility.

Practical Recommendations

Based on the current science, here's what actually matters:

For General Training:

Don't chase soreness. It's not a reliable indicator of workout quality or future growth.
Progressive overload matters more. Load, volume, and effort drive adaptation—soreness is a side effect, not the mechanism.
Manage the acute phase. If you're severely sore, prioritize sleep, hydration, and light movement. Don't train at maximum intensity if your proprioception is compromised.

For Recovery After Intense Sessions:

First 24 hours: CWI (if you have access), light mobility, adequate protein
24-72 hours: Active recovery, percussion massage, proper sleep
Nutrition: Protein intake of 1.6-2.2g/kg bodyweight supports muscle protein synthesis regardless of soreness

For Beginners:

Expect DOMS when starting or returning—it's normal
Start with moderate volume and gradually increase
The "soreness fades" phenomenon means you're adapting, not "losing your gains"

The Bottom Line

Muscle damage and DOMS are not the same thing, and neither is required for hypertrophy. The 2025-2026 research tells us:

DOMS is a valid signal that you've done something your body isn't adapted to—but it's not a required part of muscle building
Recovery interventions work—especially CWI and percussion massage—but their effects are modest
The best indicator of progress is progressive overload over time, not how sore you are the next day
Train smart around soreness—severe DOMS impairs movement quality and increases injury risk

If you're walking like a zombie after leg day, that's your body telling you something. Listen to it. But don't mistake the absence of soreness for the absence of progress.

Ready to optimize your training without chasing pain? The Jacked app uses autoprogression to automatically adjust your weights based on your performance—no guesswork required.