Delayed onset muscle soreness usually appears twelve to twenty-four hours after a hard session, peaks somewhere between one and three days later, and fades within three to five days.
Should I exercise if I'm still sore from my last workout?
Delayed onset muscle soreness usually appears twelve to twenty-four hours after a hard session, peaks somewhere between one and three days later, and fades within three to five days.
The soreness comes from microtears in muscle fibres and the inflammatory repair process that follows. That process is normal and, importantly, part of how muscles adapt and get stronger.
The evidence suggests light exercise while sore is generally fine and may even help, provided you reduce intensity and avoid loading the same muscles hard again. Walking, cycling and mobility work increase blood flow without adding damage.
What matters is distinguishing soreness from injury. Dull, symmetrical ache that eases as you warm up is soreness. Sharp, localised or one-sided pain, swelling or loss of function is a reason to stop and seek advice rather than push through.
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