(Closed) Sore muscles– how long do they last?

posted 6 years ago in Fitness
Post # 3
1860 posts
Buzzing bee
  • Wedding: June 2013

Unless you have muscles that hurt, it’s ok to continue working out. Sometimes it actually helps to do a nice light workout when you have sore muscles (remembering to stretch really well after you’re done!).

Since I’m training for a half marathon, I do have 1 day each week that is a built in “rest day” where I’m not supposed to do anything, but I still usually take my dog for a walk or short cross-country ski loop in the woods. It’s important to give yourself recovery days if you have been working yourself hard.

As far as sore muscles go, I’m usually the most sore 2 days after a tough workout (DOMS – delayed onset muscle soreness) and the third day I’m less sore and then it’s usually gone after that, but I don’t quit my workouts due to muscle soreness.

Post # 4
1835 posts
Buzzing bee
  • Wedding: November 2012 - Oak Tree Manor

I am definitely no expert and don’t have a medical background, but I’ve been exercising most of my life, and I exercise even when I’m sore. If nothing else, I stretch on a very sore day, but I honestly find that exercising seems to loosen up my muscles and takes away the soreness. I know that sounds crazy, but I’ve noticed that time and time again! And I am the same way, I lose momentum if I take a break from exercising.

I definitely get stiff and sore in bizarre places after taking a break from yoga. I think that’s natural – in yoga, you use very different muscles than you use during normal day-to-day routines like walking and jogging. I find the  same thing about a lot of different activities – when I downhill ski or snowboard, my arms are sore – even though I hardly use my arms! And it’s always soreness in the most unexpected places.


Post # 5
3618 posts
Sugar bee
  • Wedding: November 2011

My sore muscles usually last 2 days. I usually do a light run on my sore days instead of a full work out. I do take a rest day on occassion if the soreneses prevents me from walking like a normal person.

Post # 6
777 posts
Busy bee
  • Wedding: October 2009

Drinking a glass of chocolate milk or a protein shake after a workout should help your muscles recover and feel less sore!

Post # 7
16196 posts
Honey Beekeeper

Look at you go, girl! That’s awesome. 🙂

I’m usually sore for less than 48 hours. And you’re right — when you start new exercises (especially things like yoga and pilates), you end up with sore muscles in strange places. But that just means you’re working them! And that will definitely go away once you get a few more workouts in and those muscles aren’t in so much shock. 😉

I tend to keep going through any muscle soreness, unless it’s severe. However, if you’re doing any kind of serious strength training, you should rest between workouts. Obviously, be especially cautious about anything that seems like it could be bone-related too. I once got a stress fracture from running but thought it was just a strain, so I tried to “run through the pain.” Not a good idea in that case!

Post # 8
2755 posts
Sugar bee

Rest days are VERY important. I would try to have at least one rest day a week, and also maybe stagger your types of exercise so you’re giving different muscles/body areas time to rest while you work others. The rest time, when muscle repairs, is when it gets built so you need to rest them sometimes. Soreness for me usually lasts 24-48 hours, depending on how hard I pushed it.

I do cardio 3x a week and strength/core work inbetween and have one rest day (either Sat or Sun).

Post # 9
5400 posts
Bee Keeper

Good advice so far. Basically, if you feel like you can workout, do. If you’re so sore you can’t, don’t. Sounds simple but that’s what it comes down to. If you’re just moderately sore, warm up well before you workout, and stretch both before and after. Drink plenty of water. Just don’t push yourself beyond what feels good/right. 

Post # 11
394 posts
Helper bee

I agree with PP. Foam rollers are AWESOME!! I CrossFit & use them on a regular basis. Being sore is good, it means you’re doing it right. You should always have a rest/active recovery day, but usually working out when your’re sore helps. 


If you have taken time off over the holidays & are just getting back into it, plus adding more workouts is going to create the muscle soreness a bit more intensely. Either way, good luck on your athletic journey.

Post # 12
1150 posts
Bumble bee
  • Wedding: June 2014

Yep it’s totally normal to be sore after starting a new routine/ doing something different. For me it typically lasts about 2 days. The bees have given good advice so far! I find that light exercise helps with normal soreness- gets the blood flowing to bring healing nutrients to the microtears in the muscles. However, if I am extremely sore, I will take a day completely off in order to not risk injury.

I ran competitively through high school and college, and I remember one coach telling us it’s important to know the difference between good pain and bad pain. Good pain= pushing yourself during that last mile, satisfying soreness after a hard workout. Bad pain= sprained ankle, broken bone, inflamed tendon.

I also make sure to get some protein within the 30 minutes after working out, and I am a big fan of ice if something is bugging me.

Post # 15
3150 posts
Sugar bee
  • Wedding: May 2018

@Creiddylad:  Roll your muscles out! There are lots of youtube videos and articles. Basically if your quads are sore,  you roll them on top of the roller, isolating the sore spot. Great to do right after a workout or even when you’re already sore.

Also, I use a lacrosse ball against the wall for sore upper back. BEST BEST BEST!

Post # 16
2716 posts
Sugar bee
  • Wedding: September 2012

I’ll definitely push through sore muscles.  I will just make sure to do an extra good stretch before and after the workout.

However, rest days are VERY important.  You need to give your body time to recover and rebuild your muscles. 

The topic ‘Sore muscles– how long do they last?’ is closed to new replies.

Find Amazing Vendors