Why Am I So Sore After a Workout?

Whether you’re a morning runner or someone who hits the gym on weekends, you’ve probably felt that familiar ache in your muscles a day or two after a particularly tough workout. It’s called delayed onset muscle soreness, or DOMS for short. While it might not be the most enjoyable part of getting fitter, it’s actually a completely normal sign that your muscles are getting stronger.

What is DOMS?

Delayed onset muscle soreness, or DOMS, is that familiar ache you feel a day or two after a particularly challenging workout. It’s actually a side effect of the muscle repair process, where tiny tears in your muscles trigger inflammation and swelling. This inflammation is what causes the soreness.

You might experience DOMS after trying a new exercise, increasing the intensity of your workout, or simply working out for a longer period than usual. Lifting heavier weights, doing more reps, or pushing your endurance can all contribute to muscle soreness, too.

Interestingly, certain parts of an exercise can cause more muscle damage than others. The “eccentric” phase, where your muscles lengthen under tension (think of the downward motion of a squat or the lowering part of a biceps curl), is thought to be a major contributor to DOMS.

Typically, you’ll start to feel the effects of DOMS about 12 to 48 hours after your workout, and it can last for up to 72 hours. While it might be uncomfortable, remember that it’s a sign that your muscles are adapting and getting stronger.

Is DOMS the Sign of a Good Workout?

While soreness can indicate that you’ve challenged your muscles enough to trigger the repair process, it doesn’t necessarily guarantee a great workout. You can still make progress towards your fitness goals without feeling sore after every session. In fact, if your workout program is well-designed, you shouldn’t be experiencing extreme soreness very often.

Keep in mind that DOMS can actually make your next workout more difficult. If you’re too sore to move comfortably, it might even delay your training schedule, which can hinder your overall progress.

In severe cases, DOMS can even affect movement patterns during everyday activities and exercise. This can put extra stress on certain muscles and joints, potentially increasing the risk of injury if the soreness becomes chronic.

So, how can you tell the difference between normal DOMS and a potential injury? Pay attention to when the soreness starts, where it’s located, and how long it lasts. DOMS typically kicks in after a workout, affects the entire muscle group, and fades within a few days.  An overuse injury, on the other hand, often starts during the workout itself, is more localized to a specific point (especially near a joint), and can be pinpointed with a single finger.

If you’re experiencing persistent or intense pain, it’s always a good idea to consult with a healthcare professional to rule out any injuries and ensure you’re on the right track with your fitness journey.

How to Treat Delayed Onset Muscle Soreness

While time is the ultimate healer for DOMS, there are steps you can take to feel better while your muscles mend.

Though research is ongoing and findings vary, some studies show certain treatments and self-care practices may ease the discomfort.  Let’s explore a few options that might help you feel more comfortable during the recovery process.

Massage

Massaging sore muscles and connective tissues can help improve circulation, meaning more nutrients and oxygen reach the damaged areas. This can lead to less tenderness and swelling—those not-so-fun side effects of pushing your muscles during a workout.

There are a bunch of different massage techniques you can try, from high-tech massage guns to good old-fashioned self-myofascial release (SMR). SMR is basically self-massage using tools like foam rollers, lacrosse balls, or massage sticks.

A 2015 review in the International Journal of Sports Physical Therapy found that foam rolling after exercise increases your range of motion and reduces DOMS, likely because it helps boost circulation. So if you’re feeling sore, don’t hesitate to give those muscles a little TLC.

Related: 5 Ways to Stretch More Effectively With a Foam Roller

Cold Bath

A 2016 review of studies found that a quick dip in a cold water bath (think 50-59°F or 10-15°C) for about 10-15 minutes might actually help reduce muscle soreness. It’s no wonder cold baths have become a go-to recovery tool for many competitive athletes.

Related: Chill Out: The Science-Backed Benefits of Ice Baths

Warm Bath

If ice baths sound extreme, a warm soak may feel better. If you’re trying to soothe sore muscles, applying moist heat, like a warm compress, or taking a relaxing warm bath, might help ease the pain and stiffness that comes with DOMS. 

Related: The Post-Workout Ritual You Didn’t Know You Needed

Topical Analgesics

Topical analgesics, like creams or gels, are designed to help relieve pain.  If you’re dealing with sore muscles after a workout, look for ones containing menthol or arnica — they might help ease the discomfort. Just apply them directly to the sore area, following the instructions on the packaging for how much and how often to use them.

Can You Prevent DOMS?

You probably won’t be able to prevent DOMS altogether, but you can take steps to reduce its intensity by trying the following tips:

• Hydrate: One study found that men who exercised in hot, humid temperatures had less muscle soreness when they drank water before, during, and after exercise, compared with men who didn’t hydrate.

• Warm up: Doing dynamic movements before your workout helps ensure that you are putting your body under no undue stress or strain.  

• Cool down: Static stretching after a workout will improve circulation and speed up recovery by delivering more oxygen-rich blood to the tissues, limiting post-workout soreness.

• Ramp up slowly: Gradually increase workout intensity to safely build strength and endurance. Limit your volume — both sets and reps — when starting a new program or trying new exercises or movements. Progressing slowly helps minimize soreness and allows you to maintain proper exercise technique.  

Related: 6 Things To Do After a Workout

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