Delayed Onset Muscle Soreness (DOMS) can set in 2-48 hours after exercise. DOMS often occurs after very vigorous exercise or when trying something new. As your body adapts to specific exercises that are done consistently, you will notice that the after-exercise soreness will lessen.
How to reduce DOMS?
- Stretch well immediately after exercising, while your muscles are still warm
- Stretch your muscles 2-3 times a day after exercising
- Ibuprofen or other pain reliever/anti-inflammatories
Extreme cases of DOMS may require additional rest. However, generally, moderate exercise, even when sore, is okay and can actually increase the blood flow to your muscles to decrease stiffness and promote healing.