13.25 Why Am I Sore?

Delayed Onset Muscle Soreness

Some muscle soreness is normal during and after exercise, particularly when first beginning a new type of exercise or increasing exercise intensity. Delayed onset muscle soreness—or DOMS—typically sets in six to eight hours after the workout and lasts 24-48 hours. It’s caused by microscopic tears and repairs in the muscles, a natural part of the process of building larger and stronger muscles. Using a foam roller and stretching after a workout and walking or jogging the next day should help minimize soreness. However, if the soreness lasts more than 72 hours, it’s a sign you may have worked out too hard, too fast, or before your body was able to adjust to the increased stress. That’s why it’s important to increase the intensity and duration of your exercise program gradually—it’s called progressive overload for a reason.

Signs That Indicate You Should Stop What You’re Doing

Improving fitness through an exercise program requires tuning into cues from your body and making adjustments if things aren’t right. If you ever feel dizzy, faint, or nauseated, or if you experience sharp pain or cramping, stop and take a break. A difference exists between muscle discomfort or fatigue and muscle or joint pain. Muscle discomfort during exercise is expected and OK; pain is not. Listen to your body.

While regular exercise offers many benefits, too much exercise can lead to overtraining. If you often feel sore, run-down, or even sick, you might be overtraining. It’s a good idea to avoid consecutive days of really hard workouts; instead, incorporate flexibility training or do a light- to moderate-intensity aerobic activity. Your muscles need a chance to recover and repair. Fitness only starts to decline after two to three weeks of not exercising, so taking a day or two off from exercise each week is important for both physical and mental recovery. Remember to listen to your body; if you want it to perform well in the long term, then you need to take care of it.