Fitness
How sore is too sore? Knowing when to rest and when to keep going
Some soreness after a new workout is normal. Sharp pain isn't. Here's how to tell the difference and what to do on the days in between.
The ache you feel a day or two after a new workout has a name: delayed onset muscle soreness. It tends to show up within about a day, and it's often at its worst somewhere between one and three days after exercise. It's common when you start something new or step up the intensity, and it usually eases as your body adapts.
Usually fine
- A dull ache in the muscles you worked, on both sides of your body.
- Stiffness that eases once you start moving.
- Soreness that improves over a few days.
Time to stop and rest
- Sharp or stabbing pain.
- Pain in a joint rather than a muscle.
- Pain on one side only, that started suddenly during exercise.
- Pain that makes you change how you walk or move.
Get medical advice promptly if you have
- Severe muscle pain or swelling that seems out of proportion to the workout.
- Unusually dark urine, or extreme weakness, after hard exercise.
- Chest pain, dizziness or trouble breathing.
- Pain that isn't improving after a week or so.
What to do on a sore day
- Move gently. A walk or easy stretching often feels better than sitting still.
- Train something else. Sore legs don't rule out a session for your upper body.
- Sleep and eat normally. Your body does its repair work between sessions, so give it what it needs.
Rule of thumb for next time: if a workout leaves you too sore to do normal things for days, it was too big a jump. Cut back, then build up gradually.
This is general information, not medical advice. If you're unsure about a pain, speak to a doctor or physiotherapist.