Compression Therapy and Delayed-Onset Muscle Soreness

Whether you’re new to exercise or a seasoned athlete, muscle soreness after a tough workout is something most people experience. This discomfort, known as Delayed-Onset Muscle Soreness (DOMS), can affect your ability to move comfortably, train consistently, and perform at your best. Fortunately, compression therapy is a proven method to reduce soreness, improve circulation, and speed up recovery. Here’s how it works and when to use it.

What is DOMS?

DOMS, or Delayed-Onset Muscle Soreness, typically sets in 12 to 72 hours after a workout. During exercise—especially during eccentric contractions—tiny tears form in the muscle fibers, triggering inflammation, oxidative stress, and increased pain receptor sensitivity (Wilhelm et al., 2018). The body responds with a natural healing process that helps the muscles rebuild and strengthen. However, this process can leave you feeling stiff, swollen, and sore.

How Does Compression Therapy Help?

Compression therapy has been shown to be beneficial for DOMS. It works by increasing blood flow and offers multiple benefits, including improved circulation, reduced pain, inflammation, and soreness, accelerated recovery, and increased flexibility and range of motion. One study found that compression therapy reduced muscle inflammation and soreness in runners, while another found that just 20 minutes of daily IPC (Intermittent Pneumatic Compression) resulted in 39% lower peak soreness, less swelling, and improved range of motion (Winke, 2018).

Pre- and Post-Workout Use

Compression therapy can be a valuable tool before and after training. Pre-workout use may enhance circulation and muscle perfusion and reduce joint and muscle stiffness. It also helps deliver oxygen and nutrients to the muscles more efficiently and improves tissue pliability, potentially reducing the risk of strains and tightness. One study found that 20 minutes of IPC significantly improved arterial blood flow (Zaleska et al., 2022). As mentioned, post-workout compression can help reduce DOMS symptoms. It also enhances recovery by promoting venous return and lymphatic drainage, which aids in clearing lactate and metabolic waste. This improved recovery process supports better performance in future workouts. DOMS is a normal part of training, but compression therapy can help manage its effects. Whether used before or after workouts, it’s an effective tool to help you feel better, recover faster, and keep moving.

Works Cited

Wilhelm, M., et al. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Journal of Musculoskeletal & Neuronal Interactions, 18(4), 482–492.

Winke M, Williamson S. Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS. Int J Exerc Sci. 2018 May 1;11(3):375-383. doi: 10.70252/YXDX1767. PMID: 29795729; PMCID:

PMC5955306.

Zaleska MT, Olszewski WL, Ross J. The long-term arterial assist intermittent pneumatic compression generating venous flow obstruction is responsible for improvement arterial flow in ischemic legs. PLoS One. 2019 Dec 11;14(12):e0225950. doi: 10.1371/journal.pone.0225950. PMID: 31825982; PMCID: PMC6905612.