Anyone who trains regularly knows the feeling that shows up the next day, everything seems fine until you try to sit down, walk downstairs, or lift your arms. The muscles feel tender and the body can seem stiff in a way that makes simple movements annoying. In most cases, that delayed soreness is normal, especially after a hard session or a new routine. Fitness trainer Shonel says it is more likely when you are new to the gym, trying unfamiliar moves, doing lots of eccentric work, or suddenly ramping up intensity.
Shonel explains it like this, “If you are a beginner at the gym, trying something new, doing a lot of eccentric exercises, or increasing intensity, there is a greater chance you will feel delayed onset muscle soreness.” She adds that there are practical steps that can make recovery feel easier and faster. Her advice focuses on what you do before training, what you do right after, and what you do the rest of the day. The goal is not to eliminate soreness completely, but to keep it manageable so you can stay consistent.
Her first tip is warming up properly instead of jumping straight into intense work. She puts it bluntly, “I do not know how many times I have to repeat it, you cannot just come in and go straight onto the treadmill.” A warm up that raises your heart rate gradually and takes joints through comfortable ranges helps your body transition into harder effort. Dynamic stretches and a few minutes of easy movement can make the workout feel smoother and may reduce how beaten up you feel afterward.
Just as important is what happens when the session ends. Many people stop abruptly and rush off, but Shonel recommends taking 5 to 10 minutes to lower intensity gradually. That could be walking after running or doing light cycling after heavy leg work. Then you can add gentle stretching for the main muscle groups you trained. It is a simple routine that helps your body shift from high effort back toward normal.
Hydration is another basic that often gets overlooked. Shonel reminds people, “Our muscles are 70 percent water. Drink before, during and after training, actually drink water all the time.” When you are dehydrated, recovery can feel slower and cramps can be more likely. Try to sip consistently throughout the day, then add extra fluids around workouts, especially if you sweat a lot.
For soreness that feels deep and tight, she suggests using a foam roller as a do it yourself massage tool. Shonel says, “Using the roller after training will improve blood flow and reduce pain.” The key is to roll slowly and keep the pressure tolerable, not aggressive. Focus on the muscles you worked hardest, pause briefly on tender spots, and avoid rolling directly over joints or any area that feels injured.
Rest days matter, but she points out that rest does not always mean doing nothing. Shonel jokes, “No, that does not mean you can go for a 6.2 mile run.” Instead, she recommends active recovery like an easy walk, light swimming, a gentle jog, or yoga. Low intensity movement can keep blood flowing and reduce stiffness without adding new stress.
Nutrition, especially protein, is another recovery lever. Shonel says, “A protein rich meal will repair and rebuild your muscles.” Training creates tiny disruptions in muscle tissue, and amino acids support the repair process. Pair protein with carbohydrates to replenish energy, and add fruits and vegetables for micronutrients that support overall recovery.
She also discusses using heat to relax sore muscles after a tough session. “A warm bath after an intense workout will relax the muscles,” she says. Heat can feel especially comforting when you are tight, and it can encourage relaxation that supports recovery. She notes that people with certain health conditions like heart disease, circulation issues, or skin inflammation should be cautious and seek medical advice if unsure.
Cold can be useful too when soreness comes with a sense of puffiness or swelling. Shonel explains, “Ice packs or cold showers will reduce any swelling you may have.” Cold exposure can make tender areas feel calmer for a while, which some people find helpful after intense training. As with heat, she advises extra caution for people with heart conditions or poor circulation.
Even with all the tricks, she emphasizes that sometimes the best solution is real rest. Shonel stresses, “You have to make sure you eat properly and that you really recover.” That means prioritizing sleep, keeping stress manageable, and giving your body time to rebuild. If pain is sharp, worsening, or tied to a specific moment that felt like a strain, it is wise to consider a medical check instead of treating it like normal soreness.
Her final point is the habit that prevents the worst soreness from happening in the first place, progression that is gradual. Shonel sums it up as, “Do not go from zero to one hundred.” If you are starting a new program or returning after time off, increase weights, reps, or intensity in small steps. Consistency beats occasional all out workouts that leave you stiff for days.
To put this in broader context, the common term for next day soreness is delayed onset muscle soreness, often shortened to DOMS. It tends to show up several hours after training and often peaks between about 24 and 72 hours, especially after eccentric movements like lowering a weight slowly or running downhill. The discomfort is linked to microscopic muscle damage and the body’s repair response, not leftover lactic acid. Most cases improve with time, light movement, hydration, sleep, and sensible training volume.
If you use tools like foam rolling, warm baths, or cold showers, it helps to treat them as supports rather than magic fixes. Recovery is a mix of smart training, adequate food and fluids, and enough downtime for the body to adapt. When you build training load gradually, you can still challenge yourself without feeling wrecked after every session. Which of these recovery habits works best for you when soreness hits, share your thoughts in the comments.
