Muscle Soreness After Training (DOMS): What to Do

"No pain, no gain" is a common mantra when it comes to training. It has some truth to it. Feeling sore after a workout is a common response to physical exertion. This type of muscle soreness is called Delayed Onset Muscle Soreness, or DOMS. You often feel it a day or two after intense activity, and it slowly fades over the following days.

What causes DOMS?

DOMS develops from microscopic tearing of the muscle fibres. It's part of an adaptation process that leads to greater endurance and strength as the muscles repair and build. Soreness can follow any activity you're not used to, such as a new exercise program. That's why it's important to progress slowly. You probably can't avoid soreness completely, but you can certainly reduce how bad it gets.

How to reduce it

• Warm up well to prepare your muscles for exercise, then stretch once your body is warm.
• Keep moving in an active recovery the day or two after your workout. A walk is a great way to increase blood flow and shake off the soreness.
• Rest. It's essential for recovery.

If pain lasts longer than 7 days, seek professional medical advice.