Everyone experiences muscle soreness sometimes. After exercising, a day of gardening, or another activity. But where does it come from? Is it serious? And can you do anything about it?
In this blog, we explain it step by step. Simple and clear. You’ll learn what muscle soreness is, which types there are, what you should and shouldn’t do, and when to seek help. You’ll also read how MotiMove can help if muscle soreness is limiting your movement, download here.
Contents of this blog
- What is muscle soreness?
- What types of muscle soreness are there?
- What’s best to do for muscle soreness?
- What’s better not to do?
- Why do I always have muscle soreness?
- Frequently asked questions
- Conclusion and advice
What is muscle soreness?
Muscle soreness means your muscles feel painful or stiff. You often notice it only a day later. Your muscles feel heavy. Sometimes moving is difficult or even painful.
Muscle soreness usually arises from small tears in your muscle fibers. That sounds scary, but it’s actually how muscles get stronger. Your body recovers stronger than before.
What types of muscle soreness are there?
Delayed onset muscle soreness (DOMS)
The most well-known type.
- Occurs after a new or intense effort.
- Often starts 12–48 hours after exercising.
- Example: after working out, you only feel your thighs the next day.
Acute muscle soreness
Felt immediately during or shortly after exertion.
- Often due to acidity (too much lactic acid).
- Usually disappears quickly.
Muscle soreness from overuse or stress
Prolonged muscle tension, often in the neck, shoulders, or back.
- Not always from sports, but from stress or poor posture.
- Can feel dull and tiring.
Do you often have muscle soreness without a clear reason? Then there may be more going on, such as fibromyalgia. MotiMove can help with that too, download here.
What’s best to do for muscle soreness?
Keep moving (gently)
Movement helps keep your muscles warm and supple.
- Walking
- Easy cycling
- Light stretching or yoga
Movement speeds up circulation and recovery.
Heat helps
- Take a warm shower or bath
- Use a hot water bottle on stiff muscles
- Wear warm clothing in the cold
Eat protein and drink enough
- Proteins help your muscles recover (think yogurt, eggs, nuts)
- Drinking enough water helps remove waste products
Sleep and rest
- Your body recovers during sleep
- Maintain a regular sleep rhythm
Listen to your body
- Pain = a signal
- Don’t push through
- Adjust your activity; don’t stop, but pace yourself
What’s better not to do?
- Don’t exercise at full intensity with muscle soreness
- No cold showers (unless after intensive strength training)
- Don’t use painkillers just to keep exercising
- No long periods of sitting still: keep moving is better
- At MotiMove, we look together at what your body can handle. You don’t have to figure it out on your own.
Why do I always have muscle soreness?
Muscle soreness after exertion is normal. But do you have regular or even daily muscle soreness without heavy training? Then something else may be going on.
There are several possible causes:
- You move too much or too little. Too little movement can weaken your muscles, causing them to overload faster. But too much or overly intensive training without proper rest can also lead to persistent muscle soreness.
- You have prolonged stress. Stress causes your muscles to be constantly slightly tense, especially in your neck, back, or shoulders. This leads to a dull, tiring pain.
- You sleep poorly. Your muscles recover during sleep. If you sleep too little or restlessly, your muscles remain tired and painful.
- You don’t eat well. Your muscles need protein, vitamins, and enough fluids. With deficiencies, muscle recovery can be slower.
- Your posture is incorrect. For example, lots of sitting, walking hunched over, or working with raised shoulders. That creates tension in the same areas.
- There’s a medical issue. Think of conditions such as fibromyalgia, rheumatism, or osteoarthritis. These often cause continuous muscle or joint pain without a clear cause.
Have you been dealing with persistent muscle soreness for a while? Don’t keep struggling with it. At MotiMove we help you step by step to find the cause and what you can do about it. Sometimes small adjustments in posture, movement, or lifestyle are enough.
Frequently asked questions
Is muscle soreness good or bad?
A little muscle soreness is normal. It means your muscles are recovering and getting stronger. But too much soreness or pain without a reason can be a signal to pause.
Should I work out if I have muscle soreness?
Light movement is okay. But don’t do heavy strength training for the same muscle group. Listen closely to your body.
Does a massage help?
Yes, a light massage can improve circulation and help you relax. Be careful with severe pain or inflammation.
How long does muscle soreness last?
On average 2 to 5 days. Sometimes longer if it was very intense. If it lasts for weeks, consult a professional.
Can MotiMove help with muscle soreness?
Absolutely. We help you move safely, even with stiffness or pain. We look at your posture, movement, and recovery. Together we’ll help you move forward again.
Muscle soreness is annoying, but usually not serious
Muscle soreness is part of moving or exercising. It’s a sign your body is working hard. Give your muscles rest, warmth, movement, and good nutrition, and you’ll recover naturally. But if the pain persists, or you have it every day, it’s wise to seek help.
At MotiMove, we look with you at what your body needs. Whether it’s muscle soreness, stiffness, or fatigue—together we’ll make movement enjoyable again, click to download.