Muscle soreness after training
Delayed onset muscle soreness is usually felt 1–3 days after a new or harder-than-usual workout and eases on its own within a few days. This guide explains what helps, how to train while sore and when the pain needs a closer look.
You will need
- The chance to do light exercise
- A foam roller (optional)
- A training diary
Steps
Recognise muscle soreness
Normal soreness after training is even, on both sides and felt in the muscle, especially when you start moving. It's usually at its worst after 1–3 days.
Move gently
Try heat and rolling
Eat and drink well
Train other muscle groups
Prevent it next time
Tell an injury apart
Know the danger signs
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