Sore muscles 1 to 2 days after exercise (DOMS): why it happens and what helps
Why muscles feel sorest a day or two after hard exercise, how long it lasts, what the research says about stretching, and when soreness is something more.
Delayed onset muscle soreness, or DOMS, is the stiff, tender ache that peaks a day or two after unaccustomed or hard exercise, particularly after exercise that involves a lot of lowering movements such as running downhill, squats or a new class. It is a normal response to training, not a sign of injury, and it eases within days.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Aching, tenderness and stiffness in the worked muscles, building 12 to 24 hours after exercise
- Soreness that peaks around one to three days afterwards
- Muscles that feel stiff and a little weak, and sore to touch or stretch
- Both sides usually affected, rather than one sharp spot
Common contributors
- New exercise, a new class, or a step up in volume or intensity
- Exercise with lots of lowering or braking actions, such as downhill running and squats
- A return after time away from training
- Getting fitter and more used to a movement makes soreness reduce
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Keep gently moving. Light activity such as walking or an easy swim often feels better than resting completely
- Build training load up gradually, and repeat the new activity again once soreness has settled, because the muscles adapt quickly
- Warmth, such as a warm bath or shower, is comfortable for many people
- Look after sleep, food and drink, which support recovery
- Do not rely on stretching to prevent or cure it. Review evidence found it makes little difference
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- One-sided, sharp pain in a single spot, a pop or tearing sensation, or sudden swelling. This may be a strain, not DOMS
- Soreness that is not easing after a week, or is getting worse
- Severe muscle pain and swelling, marked weakness, or dark (tea-coloured) urine after very intense exercise. This needs urgent medical attention
How osteopathy may help
Osteopaths regularly see people with muscle soreness and minor sports injuries. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
A Cochrane review found that stretching before or after exercise does not produce clinically important reductions in delayed-onset muscle soreness. Research on hands-on treatment for DOMS is limited, so I would see it as a way to feel more comfortable, not a way to speed recovery. Time, sleep and light movement are the best-supported approach.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why am I more sore two days after exercise than the day after?
That is the typical pattern of delayed onset muscle soreness. It tends to develop over 12 to 24 hours and often peaks around one to three days after the exercise, then eases.
Does stretching stop muscle soreness?
A Cochrane review of randomised studies found stretching before or after exercise does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.