soreness

Soreness is a general term for uncomfortable sensations in muscles or joints that can arise after physical activity, overuse, injury, illness, or fatigue. It is typically described as a dull ache, tenderness, or stiffness rather than a sharp, stabbing pain. Soreness from everyday activities or training is usually self-limiting and improves with rest and gradual return to activity. Distinguishing soreness from acute injury is important, as injury pain may be more focal, severe, or accompanied by swelling or instability.

The most common form is delayed onset muscle soreness, or DOMS, which often develops after unfamiliar or intense exercise, especially with eccentric movements. DOMS typically peaks 24 to 72 hours after activity and gradually subsides over several days. Other sources of soreness include infections, inflammatory or autoimmune conditions, arthritis, and general fatigue or dehydration. The underlying cause of DOMS is believed to involve microtrauma to muscle fibers and an inflammatory response; lactic acid is no longer considered the main cause of soreness.

Diagnosis is usually clinical, based on description and timing. Seek medical evaluation if soreness is accompanied by severe swelling, deformity, persistent inability to bear weight, numbness, fever, chest pain, or pain following a major injury, or if soreness lasts beyond a week without improvement.

Management focuses on comfort and gradual recovery. Rest and light activity as tolerated, adequate hydration, nutrition, and sleep support healing. Gentle stretching, warmth, and self-massage or foam rolling may alleviate stiffness. Cold or contrast therapy is used variably. Over-the-counter analgesics should be used cautiously and only as directed, preferably after consulting a clinician. Prevention includes progressive training, proper warm-up, adequate recovery, and attention to hydration and nutrition.