Is muscle pain normal for 3 days?

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It is normal to have trouble after an intense workout. And – bravo! – It could even mean that you gain muscle. Here is a preview of what you need to know: For starters, you are experiencing late onset muscle pain, or DOMS. Although research on DOMS is underway, it is widely believed that this results from microtears in the muscles that lead to progressive inflammation. The eccentric movements where we lower our bodies under control (think: going down for a squat or a deadlift or giving up a bicep loop) would be the culprit. If you add extra reps to your workout or do something you have never done before, you are more likely to feel pain. But how long is DOMS supposed to last?

Is muscle pain normal for 3 days?

The short answer is yes, DOMS for three days is normal. (Still relieved?) DOMS usually last from one to three days, but this varies according to its intensity, said Paul Searles, CSCS, of the New York Sports Science Lab at POPSUGAR. The more total reps you do during a workout, the more muscle trauma you have and the more painful you are. "It's not uncommon to feel the effects until a week after an intense workout at high volume," he explained. "In addition, if your body is not adapted to the type of workout you perform, the pain that follows is usually more intense."

Tyler Denn-Thiele, TPD, CSCS, told POPSUGAR that the duration of DOMS therapy depends on how hard you train. -workout (find the search on this here). "If you have worked very hard, it is quite possible that DOMS will last more than three days, but the situation should improve at this stage," he said. "What worries me is that you continue to have an aggravation of your DOM after 72 hours." Symptoms usually decrease and then disappear after five to seven days.

Due to what is known as the "repeated combat effect", the more workout that hurt you, the easier it will become. However, if you continue to exercise on sore muscles, this could prolong your recovery time, noted Tyler. A good alternative would be an active recovery such as walking or exercising other muscle groups (take a spin class to rest your sore arms, for example).

Contact your doctor if your DOMS worsens after this three day period or if you experience pain during exercise. It is important, said Paul, to identify the difference between pain and acute pain. "For example, there is a difference between a painful hamstring and a torn hamstring." Be wary of deep weaknesses and bladder or bowel problems such as rhabdomyolysis, a rapid breakdown of skeletal muscle tissue that could lead to kidney failure if left untreated. This is usually indicated by colored urine and fatigue.

You can try to prevent the DOMS by gradually giving up the workouts. Once it is installed, DOMS can no longer be cured, but you can take steps to ease the discomfort. Check out these home remedies and our articles on how to specifically treat back muscles, legs and chest muscles. Do not be afraid of DOMS, but keep it in mind!