Soreness after exercise

Why am I sore two days after exercise?

Soreness a day or two after exercise is usually delayed onset muscle soreness, or DOMS. It is a common effect of being active, especially at a vigorous level, and it is normally harmless^4,1. It can follow sport, but also work or vigorous housework and DIY¹.

The timing is typical. After unfamiliar exercise, soreness tends to appear 12–24 hours later and peak between 24 and 72 hours². Muscle soreness that comes on a day or so after new or harder exercise, and fades over a few days (rarely more than five), is normal.

It often follows a sudden increase in how long, how often or how hard you are active, which is why it is so common when you restart after a break¹. Too little warm-up can also add to it¹. Soreness is usually strongest after the first unfamiliar session, because a first session protects against damage from a later, similar one².

To keep it manageable:

• Start with an amount you can manage, then build up time, how often and how hard slowly rather than all at once.
• Do a gentle warm-up before you start.

Is soreness a sign of a good workout?

Not reliably. Many people who train regularly treat soreness as one of the best signs that training is working⁴. But how sore you feel is poorly matched to other signs of muscle damage, so it doesn't seem to show how much damage there was². Gains in strength, muscle size and power can happen whether you are quite sore or only a little⁵.

Exercise doesn't have to hurt to work: soreness isn't needed for progress. Pain during exercise is a signal to stop or ease off.

So don't judge a session by how sore you are. Feeling no soreness doesn't mean it didn't count, and being sore doesn't mean you did it better. Soreness and muscle damage are greatest after a first unfamiliar session and fall as you repeat it^6,2.

What matters more is starting small and being regular. Add repetitions, sets, time and how often you do it slowly. Soreness tends to ease as your body gets used to the activity.

How do you ease sore muscles?

No treatment has been clearly proven to reduce soreness much, so simple and low-effort options are a sensible choice². Don't expect any one remedy to remove it quickly; it usually settles within a few days.

• Gentle movement: an easy walk or other light activity may help a little, though the support for this is weak^7,8.
• Massage: it may help a little, but how much is uncertain⁹. A 20–30 minute massage soon after exercise has been reported to reduce soreness for around 24 hours⁷. Treat it as optional.
• Foam rolling: it slightly reduces how sore muscles feel, but the effects are minor¹⁰. How it might help isn't fully understood and possible harmful side effects have been suggested, so take care if you try it¹⁰.
• Stretching: stretching after exercise doesn't change the main signs of muscle damage. Repeated stretching over the following days may reduce muscle stiffness¹¹.

If a movement causes pain, ease off rather than push through it.

When is soreness something to get checked?

Soreness is probably ordinary if it started a day or so after something new and is easing day by day. Notice when it started, how bad it is and whether it is improving.

Soreness that is severe and getting worse points away from ordinary soreness, especially with swelling, marked loss of movement, weakness or dark urine¹². These can be signs of rhabdomyolysis, a muscle condition. If you have muscle pain with swelling, weakness or dark urine, get medical attention urgently rather than waiting to see if it settles³.

Rhabdomyolysis is relatively rare, but it can affect anyone after unaccustomed exercise, whatever their age or fitness, and it can be mistaken for ordinary soreness¹². Symptoms may not start for hours or days after the muscle injury, so delayed soreness shouldn't simply be dismissed³. Getting treatment early helps avoid serious complications³.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For anything else, such as a sore muscle or joint, ease off. Soreness that lasts longer than the few days you would expect, or keeps getting worse, is worth checking with your doctor, a physiotherapist or a local health advice line¹.