Sore muscles

Sore muscles describe a delayed onset muscle soreness (DOMS) that typically occurs 12-24 hours after unusual or particularly intense strain and can last for several days. The cause is fine micro-injuries in the muscle fibers, which mainly occur during eccentric movements (e.g., when lowering a weight).

Muscle soreness is often accompanied by stiffness, performance loss, and increased sensitivity of the affected muscles. It is a sign that the muscle has been challenged beyond the usual level – and therefore a natural part of the adaptation process.

Light movement, moderate stretching, warmth, or even active recovery such as walking or gentle cycling can promote circulation and relieve discomfort. With regular training, a good progression and a well-structured training plan - like the MIKE5 training concept - the frequency and intensity of sore muscles generally decrease as muscles and connective tissues adapt. Learn more about sore muscles and training in our blog post "Training with sore muscles – sensible or risky".