Sore muscles after exercise are very common, especially if you are new to working out or increased your intensity. This muscle soreness is known as delayed onset muscle soreness (DOMS) and can last anywhere from 24 to 72 hours after your workout. While it’s often tempting to push through the discomfort, allowing time for rest and recovery is key to preventing injury and building muscle. So how long should you actually let sore muscles rest?
What causes sore muscles after working out?
When you exercise, especially with resistance training like weight lifting, you cause small microtears to the muscle fibers. This muscle damage triggers inflammation and soreness that can peak 24-48 hours after your workout and last up to 72 hours. This is a normal response as your muscles adapt and get stronger. However, excessive soreness or pain can be a sign you overdid it and need more rest.
How long does DOMS last?
The duration and severity of DOMS varies based on factors like:
- Exercise type and intensity
- Your fitness level and experience with the activity
- Hydration and nutrition around the workout
- Quality of rest and recovery after the workout
In general, you can expect DOMS to last:
- 24-48 hours after lower intensity exercise
- 48-72 hours after higher intensity exercise
- Up to 5-7 days if you are new to exercise or took an extended break
Should you work out with sore muscles?
It’s usually best to avoid working the same sore muscle group and to decrease your overall intensity until the DOMS goes away. However, light activity like walking, gentle stretching, and an easy cardio workout can help increase blood flow and speed recovery.
Here are some general guidelines on working out with sore muscles:
Soreness Level | Recommendation |
---|---|
Mild soreness | Okay to work out the muscle group, decrease intensity by 10-20% |
Moderate soreness | Avoid intense workouts on the sore muscles, opt for light cardio or training other muscle groups |
Severe soreness | Take at least 1 full rest day before working the sore muscle group again |
It’s also important to determine if your soreness is normal DOMS vs. pain from injury. See a doctor if the pain is severe, lasts longer than 5-7 days, or causes swelling and discoloration.
Tips to recover from sore muscles faster
While there is no way to instantly eliminate soreness, you can help minimize and recover from DOMS faster by:
Rest the Muscle Group
Allow at least 48 hours of rest from intense training of the sore muscles. Go for light cardio, stretch, or focus on other muscle groups.
Hydrate
Drink plenty of water and electrolyte drinks like coconut water to rehydrate the muscles and reduce inflammation.
Refuel Muscles
Eat a balanced diet high in protein and complex carbs to repair damaged muscle fibers.
Cool Down and Stretch
Gently stretching the sore muscles increases blood flow to enhance recovery.
Gentle Low-Impact Exercise
Do light cardio or mobility work to pump nutrient-rich blood into the sore area without further damaging the muscles.
Massage
Get a sports massage or use a foam roller to help relieve muscle tightness and tension.
Ice Baths
A 10-15 minute cold bath can reduce inflammation and post-workout soreness.
Over-the-Counter Medication
Anti-inflammatories like ibuprofen can ease soreness, but avoid long-term use.
When to see a doctor about muscle soreness
In most cases, normal DOMS will resolve on its own within a few days. See a doctor if you experience:
- Unusual or severe pain
- Swelling and bruising
- Limited range of motion
- Muscle weakness
- Extreme tenderness
- Soreness lasting longer than 1 week
This can indicate a muscle strain, tear, or other underlying injury needing medical treatment.
How to prevent excessive muscle soreness
You can reduce excessive DOMS by:
- Warming up adequately before exercise
- Starting new workouts slowly and building up intensity over time
- Avoiding suddenly increasing your training duration or weight
- Strength training regularly so your muscles adapt
- Staying well hydrated before and after workouts
- Taking rest days between intense sessions
- Stopping exercise if you feel sharp pain vs. just muscle burn
- Cooling down and stretching after your workout
- Eating protein within 45 min after training
- Getting enough sleep for muscle recovery
Conclusion
Delayed onset muscle soreness is a common effect of working out, especially strength training. While uncomfortable, it’s generally not harmful and subsides within 2-3 days. Allowing proper rest for sore muscles can prevent overtraining injuries. Some light activity can promote blood flow to enhance recovery, but avoid intense workouts until the soreness fades. See a doctor if pain persists beyond one week or causes swelling. With proper rest, nutrition, and gradual increases in training intensity, you can continue building muscle while avoiding excessive DOMS.