Muscle soreness

Muscle soreness describes a delayed onset muscle pain (Delayed Onset Muscle Soreness, DOMS), typically occurring 12–24 hours after unusual or particularly intense strain and can last for several days. The cause is tiny 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, reduced performance, and increased sensitivity of the affected muscles. It is a sign that the muscle was challenged beyond its usual level – and thus a natural part of the adaptation process.

Light exercise, moderate stretching, warmth, or even active recovery such as walking or gentle cycling can promote circulation and alleviate discomfort. With regular training, good progression and a well-designed training plan - like the MIKE5 training program - the frequency and intensity of muscle soreness usually decrease, as muscles and connective tissues adapt.