DOMS, or delayed onset muscle soreness, usually shows up the day after a hard workout. The more severe it is, the longer it will last, often peaking 48 to 72 hours after the workout. A mild case will just leave you feeling a little sore for a day or two; a rougher one might have you wincing when you walk down stairs for most of a week.
If you go back to the gym during this time—which you should!—you’ll find that you can still do the same exercises but might find that the soreness makes it harder to do them with as much weight or for as many reps as the first time around.
What if it’s rhabdomyolysis?
There is an extreme type of muscle soreness that can cause serious health complications, and it’s called rhabdomyolysis, or “rhabdo” for short. In rhabdo, you have so much damage to your muscles that your body, and especially your kidneys, can’t handle the resulting metabolic waste products that end up in your bloodstream.
But rhabdo does happen. And because it happens more frequently in absolute beginners who go too hard than in experienced athletes (who presumably know when to stop pushing themselves), you may be facing your first bout of extreme soreness and not knowing whether you’re unusually sore or not.
Are dehydrated.
Do an extreme intensity or amount (or both) of exercise in one workout.
Are taking certain medications, including ibuprofen or other NSAIDS.
Severe muscle pain, weakness, and swelling.
Extreme fatigue.
What to do if you’re just sore
Besides making sure not to skip your next workout, we have a few tips for you. The bad news is that nothing will make DOMS go away; you have to recover. And to recover, you need sleep and food and time.
Some people find stretching helps, but make sure not to stretch too hard, which can damage your muscles further. I like to take a hot bath or use a heating pad. (Driving in a car with heated seats is a delight after a workout that uses your back and hamstrings.) And, as always, seek medical care for anything that feels particularly concerning. An article on the internet can’t tell you whether you’re seriously injured or just a little sore, but an actual doctor can.
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