Post-Workout Soreness and How to Handle It

Suppose you’ve started a new workout routine or pushed yourself a little harder than usual. In that case, you’ve likely experienced the infamous post-exercise soreness the next day. It’s important to remember that this is a normal part of the process, not a reason to second-guess your fitness. But is feeling sore after exercise normal? Why does it happen? And what should you do about it?

Let’s break it down so you can approach your workouts informed and confident.

What Causes Post-Workout Soreness?

The soreness you feel after exercise is called delayed onset muscle soreness (DOMS). It typically sets in 12 to 24 hours after your workout and can last up to 72 hours. DOMS occurs when you challenge your muscles in new ways, whether it’s through new exercises, increased intensity or a longer duration.

These activities cause tiny tears in your muscle fibers—a natural part of the process that helps them grow back stronger.

Here’s what’s happening behind the scenes:

Microscopic muscle damage: When your muscles are stressed, small tears occur. This damage triggers inflammation.

Your body responds to the inflammation by sending nutrients and blood to the muscles to repair the damage, which can lead to temporary swelling and sensitivity.

Over time, your muscles recover and become better equipped to handle the same activity.
This is how strength and endurance are built. So yes, soreness can be a sign that you care about challenging yourself.

Should You Always Feel Sore?

Not necessarily. Acute soreness, which is the immediate soreness you feel after a workout, is common, especially if you’re trying something new. This type of soreness is a normal part of the process. However, chronic soreness, which is soreness that lasts for an extended period or recurs frequently, may indicate a problem. As your body adapts to regular exercise, you may experience less acute soreness over time—even if you’re still working hard. This is a good thing! It means your muscles are becoming more efficient.

What Should You Do When You’re Sore?

Here are some tips to recover and keep moving forward:

Stay Active: While it may be tempting to hit the couch, light activities like walking, stretching, or yoga can help. Gentle movement increases blood flow, delivering nutrients to your muscles and flushing out waste products.

Hydrate and Nourish: Drinking water and eating protein-rich foods can support muscle repair. To promote recovery, include anti-inflammatory foods like berries, leafy greens, and omega-3-rich fish such as salmon or mackerel.

Apply heat to improve blood flow to sore areas or use ice to reduce swelling if the soreness feels severe.

Massage or Foam Roll: Self-massage tools like foam rollers can help release tension in sore muscles. Keep the pressure light and focus on breathing deeply.

Rest When Needed: If your soreness is mild, you can continue exercising but opt for a less intense workout. This is known as ‘active recovery’ and can help maintain blood flow to the muscles, aiding in their repair. If the soreness is severe or affecting your movement, prioritize rest and recovery.

When Should You Be Concerned About Soreness?

While DOMS is normal, watch out for these warning signs:

• Pain that lasts more than 72 hours
• Swelling that limits movement
• Sharp, localized pain during exercise

These may indicate an injury rather than normal muscle soreness. If in doubt, consult a healthcare professional.

The Bottom Line: Celebrate the Journey

Soreness can remind you that you’re challenging yourself, but it doesn’t need to define your progress. As you become stronger and more consistent, you’ll likely experience less soreness—but that doesn’t mean your workouts are less effective.

Instead of chasing soreness, focus on other markers of success, like increased strength, better balance, improved energy, and greater confidence in your movement.

Next time you feel a bit tender after a workout, smile and know it’s a sign your body is adapting to a healthier, stronger you. And remember: Recovery is as important as the work itself. It’s not a sign of weakness to rest when needed, it’s a sign of understanding and caring for your body.

Stay active, stay kind to your body, and keep showing up—you’ve got this!

Here’s a few videos to help you on your fitness journey:

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