What muscle soreness is
Its technical name is delayed-onset muscle soreness, or DOMS. It appears after new exercise or exercise that's harder than usual, especially if it involves a lot of controlled lowering: walking downstairs, lowering into a squat or running downhill. It's caused by small disruptions in the muscle fibres and the body's response as it repairs them.
Typical features of muscle soreness
- It appears 12 to 24 hours after exercise, not during it.
- It peaks between 24 and 72 hours afterwards.
- It affects the whole muscle in a diffuse way, often on both sides.
- It hurts when you stretch or contract the muscle and when you press on it.
- It eases when you move and goes away on its own within a few days.
Features that suggest an injury
- The pain comes on suddenly during exercise, sometimes with a snap or a sharp twinge.
- It's located in a specific spot, a joint or a tendon.
- There's swelling, bruising or deformity.
- It stops you putting weight on the limb, lifting or moving normally.
- It doesn't improve, or gets worse, over the following days.
What to do about soreness
- Keep moving: walking, easy cycling or swimming relieve it more than complete rest.
- You can train other muscle groups while it settles.
- Gentle massage and local heat can help.
- You don't need medication.
How to avoid severe soreness
Increase the load gradually and repeat exercises regularly. The body adapts very quickly: after the second or third session of the same exercise, soreness is much milder.
Very intense, widespread muscle pain with very dark urine or marked weakness after an extreme effort needs urgent medical attention.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.