Muscle soreness

Muscle soreness describes a delayed onset muscle pain (Delayed Onset Muscle Soreness, DOMS), which typically occurs 12–24 hours after unusual or particularly intense physical exertion. It can last for several days. The cause is tiny micro-injuries in the muscle fibers, which especially occur during eccentric movements (e.g., when lowering a weight).

Muscle soreness is often accompanied by stiffness, reduced performance, and increased sensitivity of the affected muscles. It is a sign that the muscle was challenged beyond its usual capacity – and is therefore a natural part of the adaptation process.

Light exercise, moderate stretching, warmth, or even active recovery activities such as walking or light cycling can promote blood circulation and alleviate symptoms. With regular exercise, proper progression, and a well-designed training plan – such as the MIKE5 training program – the frequency and intensity of muscle soreness usually decrease as muscles and connective tissue adapt.