Did I do too much? Muscle soreness is a side effect of the stress put on muscles when you exercise. DOMS usually begins within hours after a new activity or a change in activity, and can last up to hours after the exercise.
The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness. You are most likely to experience delayed muscle soreness after one of the following:. All people are at risk for muscle soreness, even body builders and other professional athletes. However, the pain typically disappears within a few days.
This article outlines the causes of muscle soreness and the typical duration of symptoms. We also list the treatments that may help to relieve muscle soreness, along with research into their effectiveness.
Prolonged or repetitive physical activity can overexert the muscles. This activity can lead to muscle soreness. Overexertion and muscle soreness are more likely to occur after physical activity that differs from normal. This could be due to:. Muscle soreness usually occurs several hours after physical activity. For this reason, doctors refer to the condition as delayed onset muscle soreness DOMS. Most people experience DOMS at some point, regardless of their physical fitness.
The exact cause of DOMS is still unclear. Some experts believe it may be due to microscopic tears in the muscle fibers, which can develop during exercise. They believe that muscle soreness is the result of the body healing these tears. DOMS is not due to a buildup of lactic acid in the muscles.
The muscle soreness then tends to peak around 24—72 hours after the exercise. After this time, the pain should start to go away. The level of soreness a person feels during DOMS depends on the type, duration, and frequency of the activity that caused the pain. It is possible to continue exercising with muscle soreness , but it can be uncomfortable. Sharp pains that occur immediately after activity could be a sign of injuries, such as strains or sprains.
These injuries are the result of a muscle, tendon, or ligament becoming stretched or torn and are more severe than DOMS, possibly requiring medical attention.
Muscle soreness is normal and rarely requires medical attention. In most cases, symptoms go away on their own within a few days. Foods to Eat and Avoid. Font size. User name field is required Password field is required. Forgot password? Don't have an account? Sign up! News Video. Welcome back! Set font size. Total Shares. Coping with delayed onset muscle soreness after a workout Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise.
Related article: Home Treatment for Common Running Injuries Tips to relieve muscle pain and soreness Use an ice pack If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. Go for a massage A trigger-point or sports massage will help to relax very tight sore muscles and soothe muscle aches. Stretch, stretch, stretch Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles.
Do light exercises such as walking, swimming Do not stop exercising completely. This is a medical emergency, and along with extreme muscle pain, weakness, and swelling, the main sign is often cola-colored urine. If you notice these signs, get to a doctor ASAP. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
What types of workouts cause muscle soreness? Are there different types of muscle soreness? Is it okay to exercise with sore muscles? How sore is too sore after a workout? What helps relieve muscle soreness after a tough workout? Focus on getting plenty of sleep. How to prevent muscle soreness post-workout.
Foam roll after your workout. Alexa Tucker is a freelance writer and editor based in Denver, Colorado. She covers all things health and wellness including fitness, nutrition, and general health, as well as travel, beauty, and lifestyle. Alexa received her bachelor's degree in journalism from the renowned Missouri School of Journalism, and her digital work Read more. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter.
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