You might think muscle soreness always disappears in a day or two, but did you know it can sometimes last up to a week? On average, muscle soreness lasts between 24 to 72 hours, but the timeline can vary greatly depending on several factors.
If you've ever struggled to walk after leg day or winced while lifting your coffee cup after an intense upper-body session, you're not alone. The way your body reacts to exercise is more complex than just "feeling sore." In this article, we’ll explain exactly why muscle soreness lingers — and how you can recover faster.
Quick Answer: How Long Does Muscle Soreness Last?
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On average: Muscle soreness lasts 24–72 hours.
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Fastest recovery: Soreness can ease within 12–24 hours if the workout was light and recovery strategies are used.
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Longest duration: Severe soreness (especially from new or intense workouts) can last up to 5–7 days.
What Affects the Time It Takes for Muscle Soreness to Go Away?
1. Exercise Intensity and Type
Why it matters:
High-intensity or eccentric (lengthening) exercises cause more tiny muscle tears, leading to longer soreness.
How to improve it:
Gradually increase workout intensity. Start with lighter weights or lower-impact sessions if trying new exercises.
2. Your Fitness Level
Why it matters:
Beginners usually experience more severe soreness (called DOMS — Delayed Onset Muscle Soreness) than seasoned athletes.
Tip to speed it up:
Consistency is key. Regular workouts help your muscles adapt, reducing future soreness.
3. Recovery Practices
Why it matters:
How you treat your body post-workout heavily influences healing speed.
Best practices:
Prioritize hydration, stretching, active recovery (like walking or light cycling), and adequate sleep.
4. Nutrition and Hydration
Why it matters:
Muscles need nutrients like protein and electrolytes to repair effectively.
Actionable tip:
Eat a protein-rich meal within an hour after working out and stay hydrated throughout the day.
5. Age and Genetics
Why it matters:
Older adults and those with less muscle recovery capacity may experience prolonged soreness.
What helps:
Focus on mobility exercises and proper warm-ups to minimize injury risks and aid recovery.
Best-Case vs. Worst-Case Scenarios
If you complete a light workout, hydrate properly, and cool down with stretching, you might only feel sore for 12–24 hours.
But if you push through an intense new boot camp session without recovery care, you could experience deep soreness for 5–7 days — especially if it's your first time doing that type of exercise.
One small 2020 study in Frontiers in Physiology found that participants who performed high-eccentric workouts without prior conditioning experienced up to 6 days of measurable muscle soreness compared to less than 2 days for conditioned athletes.
Common Mistakes That Prolong Muscle Soreness (Avoid These!)
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Skipping Warm-Ups and Cool-Downs
Fix: Spend at least 5–10 minutes warming up and cooling down each session. -
Overtraining Without Rest Days
Fix: Give sore muscles 48 hours to recover before targeting the same muscle group. -
Ignoring Proper Nutrition
Fix: Eat a post-workout meal with both carbs and protein. -
Not Staying Hydrated
Fix: Drink water before, during, and after workouts. -
Jumping Into High-Intensity Workouts Too Fast
Fix: Gradually increase intensity by about 10% each week.
FAQs About Muscle Soreness
How can I speed up muscle soreness recovery?
Use active recovery, foam rolling, adequate hydration, and get at least 7–9 hours of sleep nightly. These can significantly shorten soreness duration.
Is it okay to work out while sore?
Yes, but focus on lighter activity or different muscle groups. Listen to your body — sharp or intense pain means you should rest.
What’s the difference between normal soreness and an injury?
Normal soreness feels like stiffness and tenderness, while an injury often involves sharp, persistent, or localized pain. Always consult a healthcare provider if unsure.
Can soreness get worse after 2 days?
Yes, especially with DOMS. Peak soreness typically occurs between 24–72 hours after a workout.
Does stretching prevent soreness?
Stretching can reduce stiffness but may not completely prevent soreness. However, it supports better recovery and flexibility.
What helps sore muscles recover faster after working out?
Active recovery, foam rolling, ice baths, staying hydrated, eating enough protein, and getting quality sleep all help speed up muscle recovery.
Should I rest or keep working out if my muscles are sore?
Light exercise is usually safe and even beneficial for sore muscles. Focus on low-intensity activities or train a different muscle group while allowing sore muscles to recover.
How do I know if my soreness is serious?
If soreness lasts longer than 7 days, involves sharp or stabbing pain, swelling, bruising, or limits normal movement, it could be an injury. Seek medical advice if unsure.
Can you be sore without building muscle?
Yes. Muscle soreness (DOMS) results from microtears during unfamiliar or intense activity. It doesn't always mean you're building muscle — consistent strength training and progressive overload do.
Is soreness a sign of a good workout?
Not necessarily. A good workout challenges you, but soreness is not the only or best indicator of workout quality or effectiveness.
What foods help muscle recovery?
Protein-rich foods like chicken, salmon, Greek yogurt, and plant-based options like lentils help rebuild muscle. Antioxidant-rich foods like berries and leafy greens also reduce inflammation.
How long is too long for muscle soreness to last?
If soreness persists beyond 7 days or worsens over time, it may signal injury rather than typical recovery. Consult a healthcare provider in such cases.
What is delayed onset muscle soreness (DOMS)?
DOMS is muscle pain and stiffness that typically peaks 24–72 hours after intense or unfamiliar exercise, especially involving eccentric (lengthening) movements.
Does massage help with muscle soreness?
Yes. Studies show that massage therapy can reduce muscle soreness, improve circulation, and speed up the recovery process by helping flush out waste products from muscles.
Final Thoughts
Muscle soreness usually lasts 1–3 days, but depending on the workout and recovery methods, it can stretch up to a week. The key is understanding your body's needs and responding with smart recovery techniques
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