Muscle soreness after intense or unfamiliar physical activity is a common phenomenon. In practice, the question often arises whether training can continue despite existing soreness—especially when the same muscle group is scheduled again in the training plan.
Below is a differentiated perspective based on current scientific evidence.
What is Muscle Soreness (DOMS)?
Muscle soreness—technically referred to as Delayed Onset Muscle Soreness (DOMS)—describes muscle pain that occurs hours after physical exertion. DOMS typically sets in 12–24 hours post-exercise, peaks around 48–72 hours, and subsides within 3–7 days (Cheung et al., 2003).
DOMS primarily results from microscopic muscle fiber damage and stress to surrounding connective tissue (e.g., fascia), especially following eccentric movements. Contrary to older beliefs, the accumulation of lactic acid is not responsible (Wilke et al., 2018).
These micro-injuries lead to localized inflammation, which manifests as increased pain sensitivity, stiffness, and limited mobility.
Is Muscle Soreness a Sign of Effective Training?
No. DOMS is not an indicator of training success or muscle growth. Research shows that hypertrophy can occur without soreness (McDonald, n.d.). Key drivers of progress include progressive overload, volume control, recovery, and long-term consistency.
That said, DOMS may signal a novel stimulus—such as a new movement, altered tempo, or intensified eccentric load.
Training with Muscle Soreness – When Is It Acceptable?
Whether you can train with DOMS depends on the severity of symptoms and the functionality of the muscle.
Mild Soreness
Slight tension or tenderness
No limitations in range of motion
No major loss in performance
Recommendation: Training is acceptable if full range of motion is pain-free and the warm-up goes well. Use moderate intensity and controlled technique.
Severe Soreness
Notable mobility restrictions
Pain during everyday activities (e.g., stairs, sitting down)
Sensitivity to pressure and reduced muscle output
Recommendation: The affected muscle should not be subjected to further intense loading. You can skip or modify exercises targeting that muscle. Continue with the rest of your workout as planned.
How to Reduce or Prevent DOMS
While DOMS can't be fully prevented—especially after new training stimuli—its intensity can be minimized:
Gradual load progression: Avoid sudden increases in volume or intensity. Follow MFC recommendations closely.
Structured warm-up: Mobilize, activate, and lightly preload the target muscle.
Technique and control: Ensure clean movement execution to reduce unnecessary stress.
Recovery management: Prioritize quality sleep, proper nutrition (especially protein), and stress reduction.
What Helps if You Already Have DOMS?
Studies and clinical practice support these strategies for recovery:
Light activity: Walking, gentle cycling, or mobility sessions promote circulation (Medical News Today, n.d.).
Heat application: Warm baths or heating pads help relax muscles.
High-protein nutrition: Supports cellular repair processes.
Massage and fascia release: May be helpful if applied gently—avoid deep pressure on sore tissue (Healthline, n.d.).
Hydration: Maintains metabolic balance and supports recovery.
Soreness Reflects Load – Not Progress
Muscle soreness is a normal part of training, especially when introducing new stimuli. However, it is not a quality marker for training effectiveness. Mild DOMS allows for continued training with caution, while severe soreness calls for adaptation or rest.
Sustainable progress is driven not by how sore you are, but by consistent, well-structured training over time.
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Sources:
Sources:
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine, 33(2), 145–164.
McDonald, L. (n.d.). DOMS and Muscle Growth. Body Recomposition.
Wilke, J., Schleip, R., & Klingler, W. (2018). Fascia in Sports and Movement. Elsevier.
Medical News Today. (n.d.). Delayed onset muscle soreness (DOMS).
Healthline. (n.d.). Delayed onset muscle soreness (DOMS).