Yesterday’s workout was tough but felt good. Today, however? Getting out of bed, climbing stairs or lifting your arms suddenly feels like a challenge.
That achy, stiff feeling after exercise is called delayed onset muscle soreness (DOMS). It often happens if you try a new activity, do a more intense workout or start exercising again after a break.
The good news is that DOMS is usually a normal part of your body’s adjustment to exercise. Although it can be uncomfortable, it usually improves in a few days. Here’s why it happens, what can help and when muscle pain might be a sign of a more serious problem.
What is delayed onset muscle soreness?
Unlike the burning sensation you feel during a workout, DOMS happens hours later.
“DOMS is basically a muscle strain that develops after intense exercise or an unfamiliar workout,” said Genevieve Lambert, MD, a sports medicine specialist at Banner - University Medicine. “It causes a chain reaction in your body that leads to inflammation, which is why the soreness shows up later."
DOMS usually:
- Starts six to 12 hours after exercise
- Reaches its worst point 24 to 72 hours later
- Gets better in five to seven days
You can get DOMS after almost any exercise but it’s most common after:
- Trying a new workout for the first time
- Going back to exercise after a long break
- Doing more reps, sets or lifting heavier weights than usual
- Exercise that lengthens your muscles under tension (eccentric movement)
“Anyone can get DOMS, even elite athletes,” Dr. Lambert said. “As your body gets used to a movement, you’re less likely to feel soreness from that activity.”
So what’s actually causing the pain?
For a long time, people believed that lactic acid buildup caused muscle soreness. However, this idea is actually a myth.
“Lactic acid leaves your muscles shortly after exercise,” Dr. Lambert said. “It’s gone by the time DOMS shows up the next day, so it’s not the real cause.”
Instead, intense exercises cause microtrauma to the muscle. This trauma triggers temporary inflammation that can cause soreness and stiffness. The pain you feel shows that your body is rebuilding your muscles, making them stronger and better prepared for future activity.
Eccentric movements are a common cause of DOMS. These movements put more stress on your muscles than lifting weights alone, which can lead to soreness.
Some examples of eccentric movement include:
- Lowering a dumbbell after a bicep curl
- Walking or running downhill
- Lowering into a squat
- Sitting down in a chair
Is DOMS a sign of a good workout?
Many people think that if they don't feel sore after exercising, they didn’t work out hard enough. That's not true.
“Soreness comes from trying something new, not from how effective the workout is," Dr. Lambert said. “Workouts that cause little muscle damage and soreness can still help you build muscle."
As your body gets used to exercise, you often become stronger and fitter and you may feel less soreness. So feeling sore should not be your main goal.
What is normal muscle pain vs. pain that is more serious?
DOMS can be uncomfortable, but it has some recognizable features. Normal soreness is usually:
- Achy or tender
- Felt in both sides of the body or throughout the muscles you exercised
- Worse when you first start moving
- Better once your muscles warm up
- Gradually improving over several days
But not every ache after exercise is DOMS. An injury is more likely if your pain:
- Starts suddenly during exercise
- Is sharp or stabbing
- Is focused in one spot instead of across a muscle group
- Gets worse instead of better
- Lasts longer than a week
- Comes with swelling, bruising, redness or weakness
Unlike DOMS, injuries often become more painful when you continue working out. If you notice these symptoms, stop the activity and see your doctor or care provider.
Tips to feel better when DOMS hits
While there’s no quick fix to eliminate muscle soreness, there are some strategies that can make you feel better and might help you recover faster. Dr. Lambert shared these tips:
- Keep moving with light activity: Gentle movement like walking, easy cycling or light stretching can help increase blood flow to sore muscles and reduce stiffness. This is called “active recovery.”
- Prioritize sleep: Getting seven to nine hours of quality sleep each night helps your body recover.
- Stay hydrated: Water supports your body’s natural recovery. Although staying hydrated won’t stop DOMS, dehydration can make you feel worse overall.
- Eat balanced meals: Provide your muscles with the nutrients they need by eating foods like lean protein, whole grains, fruits, vegetables and healthy fats.
- Consider gentle massage or foam rolling: Some people find that light massage or foam rolling on sore areas helps reduce stiffness, although scientists are still studying how much it really helps.
- Try warm or cold therapy: A warm bath or heating pad can relax tense muscles, while an ice pack can numb sharp pain. Choose what feels best for you.
- Take over-the-counter (OTC) pain medicine: Medications like NSAIDs and acetaminophen can reduce inflammation and help with pain. Always follow the directions on the label. Talk to your health care provider if you have kidney or liver problems, stomach ulcers or heart issues or take blood thinners.
Can you exercise if you’re sore?
“Exercising when you’re sore is safe,” Dr. Lambert said. “If pain is sharp, localized, reproduced by a specific movement or lasts longer than five to seven days, it could be a true injury that requires rest.”
If your soreness is mild, consider:
- Walking or light cardio
- Training different muscle groups
- Lowering your workout intensity
Listen to your body. If moving normally is difficult, give yourself another recovery day.
[Also read: Here’s What Can Happen to Your Body When You Work Out Too Much.]
When should you seek emergency care?
In rare cases, severe muscle damage can lead to rhabdomyolysis, a serious condition that requires immediate treatment.
Seek medical care right away if you experience muscle pain with:
- Dark brown or cola-colored urine
- Very little urine
- Severe muscle swelling
- Extreme weakness
- Fever
- Nausea or vomiting
- Confusion
Bottom line
DOMS is your body’s natural way of responding when you exercise in a new or more intense way. The soreness happens because tiny muscle fibers get damaged and your body causes inflammation as it heals. Although it can be uncomfortable, DOMS is usually normal and temporary as you get stronger, not a sign something is wrong.
If your pain is sharp, gets worse or if you notice swelling, severe weakness or dark urine, stop exercising and see a doctor. These symptoms might mean you have an injury or a serious problem.
Find a Banner Health specialist near you.
FAQs
Is delayed onset muscle soreness normal?
Yes. DOMS is common after new, harder or unfamiliar exercise and should improve within a few days.
How long does DOMS last?
DOMS usually begins six to 12 hours after exercise, peaks 24 to 72 hours after exercise and usually improves within several days.
Does soreness mean I had a good workout?
Not always. You can build strength and fitness without being very sore. Severe soreness may mean you did too much too soon.
Should I stretch sore muscles?
Not necessarily. While gentle stretching may help you feel less stiff, research hasn't shown that stretching prevents or shortens delayed onset muscle soreness.
Does lactic acid cause DOMS?
No. DOMS is not caused by lactic acid buildup. Lactic acid clears much sooner than delayed soreness appears.
