The quickest ways to reduce DOMS are to keep moving gently, use massage or self-massage, and eat and sleep well, while the most reliable way to have less soreness next time is to build up new exercises gradually. Supplements play a smaller part than most marketing suggests: tart cherry, omega-3 and BCAAs have mixed or weak evidence. Here is what the research says, ranked from strongest to weakest, and what is actually worth buying in Australia.
What helps DOMS: the evidence at a glance
| Method | What the research says | Strength of evidence | Cost |
|---|---|---|---|
| Building up gradually | Introducing new or lowering-heavy exercises over 1 to 2 weeks means less soreness and less training disruption | Strong and consistent | Free |
| Light activity | Gentle exercise eases soreness while you do it, though the effect is temporary | Good | Free |
| Massage | The most effective method for DOMS and tiredness in a review of 99 studies | Good | Low to medium |
| Protein | Supports muscle building after training; clearer soreness benefits when taken after daily sessions over time | Mixed for soreness | Low (food first) |
| Tart cherry | Small drop in soreness, better strength recovery, across 14 studies | Mixed, small effect | Medium |
| Omega-3 (fish oil) | Slightly less soreness, but below the amount people would notice | Low quality | Low |
| BCAAs | Less soreness in 8 small studies with 61 people in total | Weak | Low to medium |
| Stretching | No clear effect on soreness | Consistently no benefit | Free |
"Strength of evidence" is our plain-English summary of the reviews listed in the sources, not a formal grading.
What is DOMS and why does it happen?
DOMS stands for delayed onset muscle soreness. It is the stiff, tender feeling that shows up the day after a hard or new session. A well-known review in Sports Medicine describes it building over the first 24 hours, peaking between 24 and 72 hours, and easing within 5 to 7 days. It is most common when you return to training after a break, start a new program, or do a lot of eccentric work, which is the lowering part of a lift, downhill running or slow negatives.
That is why your first leg day back hurts far more than your tenth.
The habits that work best (and cost nothing)
1. Build up new exercises gradually
The same review recommends bringing in new exercises and heavy lowering work progressively over 1 to 2 weeks. In practice, that means fewer sets and lighter weights for the first week of a new program, then adding a little each week. If you need a structure, our workout plans build up over several weeks.
2. Keep moving, but go easy
Light exercise is one of the most effective ways to ease soreness while you are doing it, though the relief does not last. For a day or two after a very sore session, lower the intensity and volume, or train muscle groups that are not sore. A large 2018 review also found active recovery reduced DOMS.
3. Massage and self-massage
That 2018 review pooled 99 studies and found massage was the most effective method for reducing DOMS and how tired people felt. Most of that research used hands-on massage. Massage guns and handheld tools have less research behind them, but they are an easy way to do self-massage at home between sessions. Our Massage Gun Deep Tissue ($79.95) has eight heads and 10 speeds, and the Back and Neck Massager ($39.95) helps you reach tight spots across your back and shoulders. See the full massager range.
4. Sleep and eat enough
There is less direct research on sleep and DOMS than on massage, so we will not overstate it. Still, if you are sleeping five hours a night and under-eating, no supplement will make up for it. Regular sleep and enough food are the base that everything else sits on.
Does protein help with muscle soreness?
Protein clearly supports muscle building after training. Its effect on soreness is less clear. A 2014 systematic review in Sports Medicine found there was not enough evidence that a single protein shake after a workout lowers soreness. Benefits were more noticeable when people had protein after each training session day after day, and the effects were greatest when people were eating too little overall.
So the practical advice is simple: hit your protein target every day, from food first, and use a shake if you fall short. Some people like a slow-digesting casein shake in the evening. Rule 1 R1 Casein gives 25 g of protein per 35 g scoop, and the 4 lb tub is $164.95 at the time of writing. Compare more options in our best casein protein guide.
Supplements for DOMS: what the studies show
Tart cherry (mixed)
A 2021 meta-analysis of 14 studies found tart cherry had a small effect on soreness and a moderate effect on how quickly strength came back after hard exercise. It is one of the better-supported options, but the soreness benefit is small.
Omega-3 fish oil (mixed to weak)
A 2020 meta-analysis of 12 trials found people taking omega-3 reported slightly less soreness two days after hard lowering exercise. The difference was smaller than the amount people would actually notice, and the authors rated the evidence as low quality. Many people take fish oil for general health, which is fine, but do not buy it for DOMS alone. Rule 1 Fish Oil gives 180 mg EPA and 120 mg DHA per softgel, with 100 softgels for $29.95. Browse the fish oil range.
BCAAs (weak)
A 2019 meta-analysis found BCAAs reduced soreness compared with a placebo, but it pooled just 8 small studies with 61 people in total. If you already eat enough protein, you are getting BCAAs from your food and shakes anyway. If you like a flavoured, sugar-free drink while training, Xtend Original BCAA gives 7 g of BCAAs and 0 g sugars per scoop, with 30 serves for $29.95. For more, read our BCAA vs EAA guide.
Magnesium (little direct evidence)
Magnesium is popular in evening recovery routines, but we could not find good research showing a magnesium supplement reduces DOMS in people who already get enough from food. If your diet is low in nuts, seeds, whole grains and leafy greens, it is a reasonable everyday top-up. Beast Labs Magnesium Bi-Glycinate gives 150 mg of elemental magnesium per capsule, with 60 capsules for $29.95. If you take regular medication, check with your pharmacist or GP first.
Which should you choose?
Start with the free things: build up new exercises gradually, keep moving on sore days, and get enough sleep and protein. If you want to spend money on soreness, a massage tool is the closest match to the strongest research. After that, protein is worth it if you struggle to hit your daily target. Fish oil, BCAAs and magnesium are optional extras, so do not expect a big change in soreness from them.
Our pick: the Massage Gun Deep Tissue for self-massage, plus R1 Casein if you need more protein. Compare more options in our best magnesium supplements guide and best BCAA and EAA guide, or browse all recovery supplements. If soreness is severe, comes with swelling, or has not eased after a week, see your GP or a physio.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Xtend Original BCAA 30 serves | $29.95 | $54.95 | $52.95 | $60.90 | $54.95 |
| Rule 1 R1 Casein 4 lb | $164.95 | $140.21 (sale) | Other sizes only | Not listed | $159.95 |
| Rule 1 Fish Oil 100 softgels | $29.95 | $25.46 (sale) | Not listed | Not listed | Not listed |
| Beast Labs Magnesium Bi-Glycinate 60 caps | $29.95 | Not listed | Not listed | Not listed | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Other sizes only means they sell it in a different size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
Massage Gun Deep Tissue$79.95
Rule 1 R1 Casein 4 lb$164.95
Beast Labs Magnesium Bi-Glycinate$29.95
Rule 1 Fish Oil$29.95
Browse all recovery supplements and massagers.
FAQs
How long does DOMS last?
DOMS usually builds over the first day after a hard or new session, peaks between 24 and 72 hours, and eases within 5 to 7 days, according to a widely cited review in Sports Medicine. It is usually worst after a break from training or a brand new exercise. If soreness is severe, comes with swelling, or lasts longer than a week, see your GP or a physio.
Should I train when I have DOMS?
Yes, but go easier. Light exercise is one of the most effective ways to ease soreness while you are doing it, though the effect is temporary. For a day or two after a very sore session, reduce the intensity and volume, or train muscle groups that are not sore. Heavy training on very sore muscles changes how you move, so keep the hard work for when the soreness settles.
Do massage guns help with DOMS?
Massage in general has the best evidence of any recovery method for DOMS: a 2018 review of 99 studies found it was the most effective method for reducing soreness and perceived fatigue. Most of that research used hands-on massage, and massage guns have less research behind them. They are still a handy way to do self-massage at home between sessions.
Do BCAAs help with muscle soreness?
Possibly a little, but the evidence is weak. A 2019 meta-analysis found less soreness with BCAAs than with a placebo, but it pooled only 8 small studies with 61 people. If you already eat enough protein each day, you are getting BCAAs from your food and shakes anyway. BCAAs are best seen as an optional, sugar-free training drink rather than a soreness fix.
Does stretching reduce DOMS?
Not much, based on current research. A review in Sports Medicine reported that stretching had no effect on muscle soreness, and a 2018 meta-analysis of 99 studies found no change in DOMS with methods outside its effective list, which included massage, active recovery and compression. Stretching may still feel good and help you move, but do not rely on it to make soreness go away faster.
Sources: Cheung, Hume and Maxwell, DOMS review, Sports Medicine (2003); Dupuy et al., recovery techniques meta-analysis, Frontiers in Physiology (2018); Pasiakos et al., protein supplements and muscle damage review, Sports Medicine (2014); Hill et al., tart cherry meta-analysis, IJSNEM (2021); Lv et al., omega-3 and muscle soreness meta-analysis, BioMed Research International (2020); Fedewa et al., BCAA and muscle soreness meta-analysis (2019); product labels and brand nutrition panels, checked October 2026.
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Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
