If you’ve come to this article with this question, there’s a good chance you’re feeling sore after a workout. Maybe you’re struggling to lift groceries after a hard upper body day or can barely walk upstairs after targeting your glutes.  

This discomfort after a good pump is medically referred to as Delayed Onset Muscle Soreness. Most people who regularly exercise have experienced these aches at some point or another. But what’s considered healthy and normal and when should you seek professional advice? That’s what our medical fitness experts are here to explain. 

Let’s get into it! 

What Is DOMS? 

While the exact cause of Delayed Onset Muscle Soreness, or DOMS, is unknown, it is likely the result of muscle or nerve damage from the stress of the exercise. Restrictions in the connective tissue may also contribute to muscle tightness. People often experience DOMS in these situations: 

1. Completing a new, unfamiliar exercise 
2. Performing a familiar exercise after not completing it for a long time 
3. The muscle is overloaded from eccentric muscle contraction, or while lengthening the muscle 

The Symptoms of DOMS  

DOMS can be highly uncomfortable and even get in the way of your daily routines. It can lead to reduced performance overall, so it’s essential to know your limitations and progress slowly when adding new exercises or increasing the load.  

Symptoms may include: 

• Reduced strength 
• Loss of range of motion 
• Stiffness 
• Swelling 
• Altered movement patterns  

So, What’s Too Sore? 

Pain is subjective, so this is a challenging question to answer. The answer depends on many factors such as your training experience, your pain threshold, your sport, and your daily routine.  

If you can barely lift your arms from yesterday’s workout but are supposed to be at volleyball practice in a few hours, that’s a good indicator that you’re overdoing it. If you notice the discomfort throughout the day, but it isn’t so extreme that it negatively alters your lifestyle, it’s probably just your body telling you to not hit the gym so intensely for a few days.  

If your soreness lasts longer than 72 hours or gets in the way of your normal activities, it may require a professional opinion.  

How to Prevent Achy Muscles 

Dealing with DOMS on a regular basis can be frustrating, even if it’s not debilitating. Many athletes have adopted recovery routines to reduce the intensity, such as: 

• Light exercise, such as going for a walk 
• Myofascial massage 
• Muscle Activation Technique 
• Cryotherapy 
• Stretching   
• Electrical current modalities  
• Rest & patience 

Related Recovery Tips > Why Does My IT Band Hurt and What Can I Do?  

Soothe Soreness with Dynamic Fitness & Rehabilitation 

Muscle pain is rarely pleasant. While you might like the feeling of slight achiness as a reminder that you worked hard, you should always listen to these signs from your body as messages to take it easy. Overexercising can have serious consequences!  

If your DOMS is not going away after a few days, it’s likely time to call an expert who can help you address the root cause. Our team at Dynamic Fitness and Rehabilitation will evaluate any underlying dysfunctions or imbalances to build a personalized plan to keep you moving and feeling your best. Book your appointment today!