How Sore Is It Normal to Be After a Workout? We Asked an Expert

This content is brought to you in partnership with OrthoCarolina, one of the nation's leading orthopedic practices with offices across the Southeast.  

Imagine that it's a day or two after a tough workout, and your body is still feeling a bit achey. How do you know know whether you're experiencing standard post-workout muscle fatigue or something more worrisome?

We spoke with Michael Magalski, physical therapist and clinical specialist in sports performance at OrthoCarolina, to find out how sore it is normal to be after a workout (and when you should seek medical attention).

Why do we experience post-workout soreness?

Before we got into what level of aches and pains are normal and what level would be cause for concern, Magalski began by clarifying what soreness actually is.

"Soreness is a normal response to exercise that occurs due to the body accepting an increased amount of stress or strain which it may not be used to," he explained.

Basically, anytime we go over and beyond a normal amount of movement (this can be a distance or a weight or a number of repetitions), our bodies accept the change and responding accordingly. The body's usual response is to break down tissue to create energy and then rebuild that tissue to be stronger.

"This process causes inflammation (or waste) within the muscle tissue and this can be felt in the form of soreness," he continued. "The waste is the byproduct of the body working to produce energy for the desired task."

What is DOMS?

Magalski taught us that soreness is defined in the medical community as "delayed onset muscle soreness," or DOMS.

"DOMS typically occurs within 6-12 hours, after a workout but this is normally not felt until 24-48 hours," he added. "The delay is due to continued movement with daily tasks until sleep — or extended sitting."

Magalski went on to explain that DOMS can be felt differently by many individuals. "It can be tightness or stiffness, it can be localized trigger point soreness, or it can be a generalized region soreness," he said.

And the best way to help get rid of DOMS? Movement!

"Movement causes increased amounts of circulation and this circulation allows for the body to rid certain areas of localized inflammation (waste)," Magalski said.

What level of soreness is normal after workout (and what level should be cause for concern?)

If you're experiencing soreness, or DOMS, Magalski said the best thing you can do is listen to your body.

"If you are able to warm up and feel that the soreness has been relieved, your body is telling you that you are ready to go," he said.

On the flip side, if you are unable to warm up without the soreness resolving — or if the soreness changes to pain — it's important to listen to what your body is saying.

"Pain can be seen as sort of a 'check engine light' for the body," Magalski cautioned. "If we ignore it, bad things may happen."

How should we go about relieving post-workout soreness?

"Mixing up your workouts (cardio, strength training, stretching, etc.) can help prevent DOMS from progressing and being a hindrance towards future workouts," Magalski said. "It can also allow our body to heal appropriately and build a stronger frame to allow for advancement of movements or distances or weights in the future."

Magalski did note that if soreness ever lingers more than 3 or 4 days (or if it progresses to the point of pain), then it would be wise to see a medical professional for further investigation.

"It is always better to catch something when it is a small problem rather than letting it blow up into a larger problem," he advised.

Learn more about making healthy choices from the experts at OrthoCarolina

Whether you've recently experienced an injury, need help with recovery after tough workouts, or are simply experiencing chronic pain and need help managing it, OrthoCarolina can help. Make an appointment at a location near you to start getting the treatment you need.