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Why Do I Get Post Workout Muscle Soreness

You might find after jumping back into exercise and completing a hard workout, your body is left feeling achy and sore. There’s a reason for this, and it is called DOMS!

You might find after jumping back into exercise and completing a hard workout, your body is left feeling achy and sore. There’s a reason for this, and it is called DOMS!

Read on to learn why this happens and the importance of not allowing this to discourage you, but encourage you!

DOMS what is it and why do I feel this way?

DOMS stands for Delayed Onset Muscle Soreness. It is the pain you feel in your muscles the days after your workout and it is totally normal! DOMS usually happens when you haven't exercised for a while, are doing a new type of exercise, or using a heavier weight than what our body is used to. It could also be a result of exercise that is a bit too intense, too long, or too challenging. The big thing is to not get discouraged by this feeling because it means your body is responding to the exercise you are doing and this can be a good thing! You could almost think of it as: your body is getting stronger! 


women holding a dumbbell with one arm


So why does it happen? 

DOMS is caused by micro-trauma to the little fibers within our muscles and in our connective tissue. During your workout, you put your muscles under force which causes your muscle fibers to break down, your body responds by building your muscles back stronger! This can lead to inflammation, swelling, and changes to the level of electrolytes and other fluids near the affected muscles and is what causes the pain.


When does DOMS set in?

You will typically feel DOMS  anywhere from 24-48 hours after your workout. Your body feels this way because it is physiologically changing due to the exercise you did. The reason you feel it a few days later is because it takes time for the muscles to begin to repair. As your body and muscles get accustomed to the forces that they are undergoing your body begins to adapt, and get used to this, and the soreness eventually goes away and you can become stronger!


women on yoga mat stretching backwards


How long does it take to go away?

Don’t worry, DOMS is temporary! It usually lasts between 2-4 days, however in this recovery time you want to help rid the muscles naturally of any excess fluid, and built-up tension. This is the feeling of your body healing itself. The best thing for recovery and to ease the soreness can be through yoga or stretching! 


What are the benefits of DOMS?

The benefits of this achy, sore feeling is that you know your body is doing what it's meant to and beginning to get stronger. When your muscles are torn down and put under force, your body naturally reacts by building the muscle back up even stronger! 

Looking for more information on keeping your body happy and healthy? We've got lots of great articles you can check out. Plus you can subscribe to our newsletter for articles in your inbox plus special offers, details on our upcoming events and the LiveFit Festival!


About the author

DediKate Team

DediKate has been designed to enable people to achieve their health and fitness goals, without having to spend too much time or energy! Our focus is on looking and feeling your best and never giving up!

DediKate has a supportive community of women who are working to make exercise a consistent part of their lives. Everything we do at DediKate is about educating and leading a healthy lifestyle long term – no quick fixes. 

DediKate is made up of a wonderful group of qualified health and fitness professionals whose aim is to provide our members with the skills and motivation required to meet their health and fitness goals. Our team at DediKate is led by our Founder and CEO Kate Ivey, she has brought on 9 Personal Trainers, a Nutritionist, a Pregnancy and Postnatal Expert and an Exercise Specialist. 

DediKate has become a one stop shop for those who want to improve their physical, mental and nutritional health!

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