DOMS - How Long Should I Be Sore After a Workout?

DOMS - How Long Should I Be Sore After a Workout_.png

Now that you’ve started working out regularly, you might have realized that muscle soreness is no joke. Muscle soreness that occurs 24-72 hours after a tough workout is called DOMS - delayed onset muscle soreness.

Why does DOMS occur?

When you are engaging in physical activity that is strenuous, like HIIT or strength training, you are in essence tearing the tiny little fibers in your muscles. When you go to sleep at night, your body gets to work repairing your muscles - which is why sleep is so important. During that repair process, you experience soreness as your body heals its muscles.

How do I minimize DOMS after a workout?

There are a few ways to minimize DOMS but the most effective way to do so is through a gradual program. If you overload your muscles too quickly, the soreness will be worse. However, if you slowly overload your muscles, requiring them to work harder gradually, you should experience minimal soreness after a workout.

In addition to implementing a well thought out program, stretching before and after a workout will help relieve the symptoms of DOMS. You can also give the following a try to ease that post-workout soreness.

Foam Roll

Foam rolling post-workout is a great way to ease muscle soreness, particularly in the legs. A 2015 research study found that 20 minutes of foam rolling immediately after a workout, followed by foam rolling every 24 hours, had a significant effect on DOMS.1

Cherry Juice

If you don’t mind a little tartness, then a small cup of tart cherry juice post workout might be just what you need to ease your muscle soreness. A 2010 research study has shown that tart cherry juice can aid in muscle recovery after a challenging workout, relieving muscle soreness. 2

Use your muscles again

This might seem counterproductive, but working those muscles again in a slightly different way will actually help relieve soreness. The day after a tough weight training workout, hit your yoga mat or do a quick pilates session to use those muscles again and relieve soreness.

No Pain, No Gain

Here’s the thing… if you workout regularly, you will feel some soreness. However, if your soreness lasts for longer than 72 hours, or is too much to bear, then it is probably time to take a break and check in with your doctor. Otherwise, stick with a well designed program-like the FASTer Way to Fat Loss- and try these post workout tricks!



WorkoutsJenny Mire