Feeling sore after the gym is normal, especially after a new exercise, a heavier session or a long break. That deep ache that peaks a day or two later has a name, DOMS, and it is a sign your muscles are adapting rather than a sign of damage you need to worry about. Here is what causes it, how long it lasts and what actually helps, from an accredited exercise physiologist.
What is DOMS?
DOMS stands for delayed onset muscle soreness. It usually starts 12 to 24 hours after training, peaks around 24 to 72 hours, and fades within five days. It is most common after exercise your body is not used to, and after the lowering part of a movement, such as walking downhill, lowering a weight slowly or the downward phase of a squat.
Sore after the gym: what helps
- Keep moving. Light activity such as walking, cycling or an easy swim usually eases soreness more than resting on the couch.
- Foam rolling. Rolling the sore muscle for a minute or two can reduce the feeling of soreness for a while. Go gently.
- Massage. Similar short-term relief to foam rolling.
- Sleep. Most adaptation happens while you sleep. Aim for seven to nine hours.
- Eat a normal, balanced meal with some protein after training, and drink enough water through the day.
Sore legs after the gym or a run
Legs are where most people feel DOMS, because squats, lunges and running all load the thighs and calves heavily. Walking down stairs is usually the worst part. A short easy walk or ride, gentle calf and quad stretches, and a lighter session the next day will help you move through it.
Should you train when you are sore?
Yes, with sense. Mild soreness is fine to train through, and a light session often helps. If you are very sore, train a different body part or do easy cardio, and keep the heavy work for when the soreness has settled.
How to be less sore next time
The best fix for DOMS is consistency. The repeated bout effect means the second time you do a session you get far less sore, and by the third or fourth it is minimal. Add new exercises gradually, increase weights in small steps, and avoid big jumps in volume after time off. A structured program, like the one in our guide to strength training for women over 40, builds this in.
When soreness is not DOMS
See a professional if the pain is sharp or in a joint rather than the muscle, if it began suddenly during exercise, if there is significant swelling, if your urine turns dark, or if it lasts more than a week. An exercise physiologist can work out whether it is normal adaptation or an injury that needs a different plan.