You got back to training, felt fine on the day and, the next morning, walking down the stairs became a challenge. This soreness is common at the start and does not mean you got hurt.
What this soreness is
It is called delayed onset muscle soreness. It starts a few hours after exercise, peaks between 24 and 72 hours and usually fades within a week. A review by Cheung and colleagues shows it is stronger after new movements and lowering movements, like slow squats or walking downstairs.
Soreness does not measure results
Being sore does not mean the workout was better. When you repeat the same exercise, the body adapts and the same session hurts much less. That is a sign of progress, not of a weak workout.
When it is a warning sign
Sharp pain during exercise, strong swelling, pain that gets worse after a week or very dark urine call for medical attention. Delayed soreness is spread across the muscle and improves when you move.
How to get through the first days
- Start light, and increase time and load little by little.
- Keep moving: a light walk usually helps more than staying still.
- Train another part of the body while the sore one recovers.
- Sleep well, because recovery happens during rest.
Sources
- Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine. 2003;33(2):145-164.
This content is for information only and doesn't replace advice from a doctor or dietitian.
