Ever
finished
a
workout
feeling
fantastic,
only
to
wake
up
the
next
day
moving
like
a
robot?
If
you’ve
experienced
that
stiff,
aching
sensation,
you’re
likely
dealing
with
post-exercise
soreness.
It’s
almost
a
rite
of
passage
for
anyone
engaging
in
fitness,
from
beginners
to
seasoned
athletes.
But
how
do
you
figure
out
if
it’s
just
your
muscles
adapting
or
a
signal
to
slow
down?
Let’s
see,
shall
we?
What’s
Really
Happening
When
You
Feel
Sore?
DOMS
typically
starts
to
make
itself
known
24–48
hours
after
exercise
and
can
last
up
to
72
hours.
Infographic
As
stated
by
NHS
Inform,
that
aching,
stiff
feeling
after
a
tough
workout
is
called
Delayed
Onset
Muscle
Soreness,
or
DOMS.
It’s
a
common
experience,
especially
when
you’ve
pushed
your
body
in
new
or
challenging
ways.
If
you’ve
ever
struggled
to
sit
down
after
leg
day,
you
know
exactly
what
this
feels
like.
However,
if
you’re
noticing
discomfort
in
your
legs
that
persists
or
worsens,
it
might
also
be
worth
consulting
a
vein
specialist
in
El
Paso,
as
there
might
be
a
circulation
or
vein
health
problem.
So,
why
does
it
happen?
During
exercise,
especially
movements
that
lengthen
muscles
under
tension,
tiny
tears
occur
in
the
muscle
fibers.
Your
body
views
this
as
damage,
kicking
off
a
repair
process
that
strengthens
the
muscles
over
time.
It’s
an
essential
part
of
growth
and
adaptation.
Eccentric
movements
(like
slowly
lowering
weights
or
running
downhill)
are
particularly
notorious
for
triggering
DOMS
because
of
the
unique
stress
they
place
on
your
muscles.
What’s
fascinating
is
how
individualized
soreness
can
be.
Some
people
might
feel
intense
discomfort,
while
others
barely
notice
it
after
the
same
workout.
Factors
like
fitness
level,
workout
intensity,
and
recovery
habits
all
play
a
role.
When
It’s
Just
DOMS
Normal
soreness
is
manageable
and
doesn’t
interfere
much
with
your
daily
life.
Sure,
climbing
stairs
might
feel
like
a
punishment,
but
you’re
still
able
to
get
through
your
day
without
too
much
hassle.
It’s
the
kind
of
pain
that
makes
you
chuckle
and
say,
“That
workout
really
worked.”
Here’s
what
makes
it
clear
that
you’re
dealing
with
typical
post-workout
soreness:
-
It
peaks
within
24–72
hours
after
your
workout. -
Gradually
fades
over
a
few
days
without
intervention. -
Doesn’t
stop
you
from
doing
essential
daily
tasks,
like
walking,
sitting,
or
reaching
for
items.
DOMS
often
pops
up
in
specific
situations:
Doms
after
working
out
-
New
exercises
–
If
you’re
trying
a
movement
your
body
isn’t
used
to,
soreness
is
almost
guaranteed. -
Returning
after
a
break
–
Coming
back
to
the
gym
after
time
off?
Prepare
to
feel
it. -
Eccentric
exercises
–
Movements
where
muscles
lengthen
under
load
are
a
major
trigger
for
DOMS.
It’s
worth
noting
that
while
DOMS
can
be
uncomfortable,
it’s
usually
a
sign
that
your
muscles
are
adapting
and
getting
stronger.
That
said,
it’s
not
a
goal
to
chase.
When
It’s
More
Than
Just
Soreness
If
discomfort
lingers
longer
than
it
should
or
makes
simple
movements
difficult,
it’s
time
to
pay
closer
attention.
There’s
a
fine
line
between
the
soreness
that
helps
you
grow
stronger
and
the
kind
that
signals
a
problem.
-
Pain
lasting
longer
than
72
hours
–
Normal
soreness
typically
fades
within
a
few
days.
Anything
beyond
that
might
indicate
overtraining
or
injury. -
Significant
swelling
or
redness
–
If
an
area
feels
hot,
swollen,
or
looks
unusual,
it
could
be
a
sign
of
inflammation
or
another
issue. -
Sharp,
stabbing
pain
–
Unlike
the
dull
ache
of
DOMS,
sharp
pain
is
often
a
red
flag. -
Difficulty
with
everyday
tasks
–
Struggling
to
walk,
bend,
or
lift
items
might
mean
you’ve
overdone
it.
Your
body
is
great
at
signaling
when
something’s
off.
Ignoring
persistent
or
severe
pain
could
turn
a
minor
issue
into
a
major
setback.
It’s
okay
to
take
a
step
back
and
evaluate
what’s
going
on.
Rest
and
recovery
are
essential
parts
of
progress.
How
DOMS
Impacts
Performance
According
to
WD
Hospital,
when
your
muscles
are
stiff
and
tender,
even
simple
activities
like
bending,
lifting,
or
stretching
can
feel
tougher
than
usual.
For
athletes
or
those
training
with
specific
goals,
this
can
mean
adjusting
workout
plans
to
avoid
overdoing
them.
During
periods
of
soreness,
your
muscles
might
not
function
at
full
capacity.
This
doesn’t
just
impact
your
workouts,
it
can
also
affect
your
day-to-day
life.
Tasks
that
typically
feel
effortless
might
require
more
effort,
and
your
range
of
motion
could
be
limited.
Balancing
soreness
and
performance
requires
careful
planning:
-
Rest
too
much,
and
you
might
lose
some
progress. -
Push
through
soreness
without
caution,
and
you
risk
overtraining
or
injuring
yourself.
If
you’re
preparing
for
a
competition
or
event,
avoid
intense
training
close
to
the
big
day.
Soreness
can
significantly
reduce
performance,
so
give
yourself
time
to
recover
fully
before
you
need
to
be
at
your
best.
Does
Soreness
Mean
a
Great
Workout?
Here’s
a
common
misconception:
if
you’re
not
sore
after
a
workout,
it
wasn’t
effective.
It’s
tempting
to
equate
soreness
with
progress,
but
that’s
not
the
full
picture.
DOMS
indicates
that
your
muscles
are
stressed,
but
it’s
not
a
consistent
measure
of
workout
quality.
Plenty
of
people
make
great
fitness
strides
without
experiencing
significant
soreness.
As
we’ve
mentioned
it
before,
factors
like
your
fitness
level,
workout
structure,
and
recovery
habits
all
influence
how
your
body
responds.
What’s
important
to
remember:
-
Some
muscle
damage
is
necessary
for
growth
and
adaptation,
but
too
much
can
slow
recovery. -
Balance
is
crucial—your
body
needs
enough
challenge
to
adapt,
but
not
so
much
that
it
can’t
recover. -
Rest
and
recovery
play
as
big
a
role
in
progress
as
the
workout
itself. -
Instead
of
chasing
soreness,
focus
on
steady
improvements
in
strength,
endurance,
or
flexibility.
Soreness
is
just
one
small
piece
of
the
puzzle.
How
to
Manage
the
Pain
How
to
Manage
the
pain
While
you
can’t
always
prevent
it,
a
few
strategies
can
help
manage
the
discomfort
and
keep
you
moving:
What
Helps:
-
Light
activity:
Gentle
movement,
like
walking
or
yoga,
can
reduce
stiffness
and
boost
circulation,
speeding
up
recovery. -
Massage:
A
quick
massage
right
after
a
workout
can
improve
blood
flow
and
ease
tension. -
NSAIDs
(like
ibuprofen):
These
can
take
the
edge
off
the
discomfort
if
needed,
though
they
shouldn’t
be
a
daily
solution.
What
Doesn’t
Work
Well:
-
Cryotherapy:
Cold
treatments
might
feel
good,
but
research
shows
minimal
long-term
benefit
for
soreness. -
Static
stretching:
Stretching
before
exercise
doesn’t
prevent
DOMS,
and
stretching
after
does
little
to
ease
it. -
Fancy
tools:
Devices
like
electrical
muscle
stimulators
promise
reli,
butut
often
lack
solid
evidence.
Most
of
the
time,
the
best
approach
is
simply
to
let
soreness
run
its
course.
Your
body
knows
how
to
heal
itself.
If
You
Want
to
Stay
Ahead
of
Soreness…
Gradually
increase
the
intensity
of
your
workouts.
Sudden
jumps
in
difficulty
are
a
recipe
for
DOMS.
Warm
up
thoroughly
to
prepare
your
muscles
for
exercise.
And
finally,
focus
on
recover:
–
hydrate,
eat
well,
and
prioritize
sleep.
If
you’re
new
to
exercise
or
trying
something
particularly
challenging,
working
with
a
coach
or
trainer
can
make
all
the
difference.
They
can
create
a
plan
tailored
to
your
needs
and
goals,
ensuring
you’re
pushing
yourself
in
a
way
that’s
both
effective
and
safe.
The
Bottom
Line
The
next
time
your
legs
feel
like
jelly
after
a
killer
workout,
remember:
it’s
part
of
the
process.
But
if
something
feels
off,
give
yourself
permission
to
rest
and
recalibrate.
Fitness
is
about
the
long
game,
and
listening
to
your
body
will
always
pay
off
in
the
end.
Sources
1.
NHS
Info:
–
Pain
and
injuries
after
exercise
2.
WD
Hospit:
–
What
is
Normal
Soreness
following
a
Workout?