Why am I most sore two days after exercise?
That delayed ache has a name: delayed onset muscle soreness, or DOMS. Unaccustomed effort, especially the lowering half of movements, leaves microscopic damage in the muscle. The repair process, not the workout itself, is what aches, and it peaks around 24 to 72 hours later.
It is not lactic acid, which clears within the hour, and it is not a sign of a good or bad workout. It mostly means the movement was new to you. The same session repeated a week later hurts far less: the muscle adapts remarkably fast.
Gentle movement, a short walk, and time settle it. See a doctor if one area is severely swollen, if urine turns dark, or if soreness regularly lasts beyond four or five days, which suggests you are ramping up too fast.
Source: American College of Sports Medicine, eccentric contractions and muscle damage
See a doctor promptly if
- Unintentional weight loss with visible muscle loss, or new difficulty rising from a chair or climbing stairs
- Swelling of the legs or face with frothy urine. This needs kidney assessment before changing diet
- Known chronic kidney disease or liver disease. Do not increase protein without medical advice
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Answered by the AskDoc Medical Team · Medically reviewed under our Medical Director, MBBS · How we review
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