If you’ve ever hit the gym hard or started a new workout routine, you’ve probably felt it the next day — that achy, stiff feeling in your muscles. It’s called Delayed Onset Muscle Soreness (DOMS), and while it’s common, it’s often misunderstood. So what does muscle soreness really mean, and what should you do about it? One of your favorite gyms in Tewksbury is here to answer your questions.
What Is Muscle Soreness?
Muscle soreness, especially DOMS, usually kicks in 12–24 hours after a workout and can last up to 72 hours. It’s most common after doing unfamiliar exercises, increasing intensity, or emphasizing the “eccentric” part of movements (like lowering weights or running downhill). This soreness is your body’s response to microscopic damage in your muscle fibers, a natural part of the muscle-building and adaptation process.
Is Soreness a Sign of a Good Workout?
Not necessarily. While some soreness can indicate that your muscles are adapting and becoming stronger, pain should never be the goal. Being sore doesn’t always mean you had an effective workout, and not being sore doesn’t mean your workout was ineffective. Over time, as your body adapts, you may experience less soreness even as you continue to make gains.
When Is Soreness a Problem?
Mild to moderate soreness is normal. But sharp, stabbing pain, joint pain, or soreness that lasts more than a few days could signal an injury. If you experience swelling, extreme weakness, or dark urine (a rare but serious condition called rhabdomyolysis), seek medical attention right away.
What Helps Reduce Muscle Soreness?
While there’s no magic cure, several things can help ease soreness and support recovery:
- Active Recovery: Gentle movement like walking, swimming, or yoga can increase blood flow and help muscles heal.
- Hydration: Staying hydrated flushes out waste products and reduces inflammation.
- Nutrition: Protein and anti-inflammatory foods (like berries, leafy greens, and omega-3-rich fish) support muscle repair.
- Sleep: Quality sleep is when most of your muscle repair and recovery happens.
- Massage or Foam Rolling: These may help increase circulation and reduce tightness.
- Contrast Therapy: Alternating hot and cold showers or baths can stimulate circulation and reduce muscle stiffness.
Should You Work Out While Sore?
It depends. Light activity is fine and can even help. But if you’re extremely sore, it’s best to give those muscles time to recover. Consider training different muscle groups or doing low-impact cardio instead.
NDB Fitness | Tewksbury Gyms
Soreness is part of the journey, but it shouldn’t hold you back. At one of your favorite gyms in Tewksbury, like NDB Fitness, we’re here to support your fitness goals every step of the way. Come in, keep moving, and let’s get stronger together!