Why am I sore after working out, and what helps?

Soreness that starts a day or two after a workout is called DOMS (delayed onset muscle soreness). It's most common after new exercises or a big jump in training, and it usually peaks after 1 to 3 days and fades within about a week. In a 2018 review of recovery methods, massage reduced soreness the most; gentle movement and compression helped a little. It gets milder as your body adapts.

What helps, according to the research

A 2018 review compared many recovery methods. These reduced soreness:

• Massage: the most effective method in the review.
• Active recovery: easy movement, like a walk or a light bike ride.
• Compression garments: a small effect.
• Cold or contrast water immersion: a small to moderate effect.

How to make it milder next time

• Start new exercises with lighter weights and fewer sets.
• Increase your training gradually, especially after time off.
• Keep training regularly. The same workout causes much less soreness the second time.
• Warm up before you start.

If very severe muscle pain comes with dark brown urine or weakness after an extreme workout, get medical help right away. That can be a sign of a serious condition called rhabdomyolysis.