Muscle Soreness After Training (DOMS): Is It Normal?
The pain and stiffness that appear 12 to 72 hours after a new or hard workout is called "delayed onset muscle soreness." It is especially pronounced after movements with a heavy lowering phase (such as descending into a squat or lunge).
Normal or Injury?
- Normal soreness: diffuse pain in the muscle that eases a little with movement and goes away within 2 to 5 days.
- Signs of injury: sharp, sudden pain during training, joint pain, swelling or bruising, severely limited movement, or pain that lasts more than a week.
What Helps?
- Light activity such as walking and easy cycling
- Enough sleep and enough protein
- Increasing training volume gradually; soreness decreases as you repeat the training
- Light massage and gentle stretching
Soreness Is Not a Measure of a Good Workout
Many people think that if they aren't sore the day after training, the workout was useless. That isn't true; measure progress by gains in strength and changes in your measurements, not by how much it hurts.
Warning Signs
Very severe muscle pain together with dark (tea-colored) urine, severe weakness or significant swelling can be a sign of serious muscle damage and requires immediate medical attention.
Frequently asked questions
How many days does muscle soreness after training last?
Delayed onset muscle soreness usually appears 12 to 72 hours after training and goes away within 2 to 5 days.
How can I tell whether post-workout pain is soreness or an injury?
Normal soreness is diffuse muscle pain that eases with movement. Sharp, sudden pain during training, joint pain, swelling, bruising or pain lasting more than a week point to an injury.
What helps reduce muscle soreness?
Light activity such as walking, enough sleep and protein, gradually increasing training volume, light massage and gentle stretching all help ease soreness.
If I'm not sore after training, was the workout useless?
No. Soreness is not a measure of a good workout. Judge your progress by gains in strength and changes in your body measurements, not by how much it hurts.
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