You crushed yesterday’s WOD. You felt strong, powerful, and left the gym with that satisfying feeling of accomplishment. You went to bed a champion. Then you woke up this morning. Suddenly, the simple act of sitting up in bed feels like a Herculean task. Your quads are screaming, your arms feel like lead, and you find yourself groaning as you walk down the stairs sideways. Welcome to the club—you’re experiencing Delayed Onset Muscle Soreness, or DOMS.
It’s a feeling every athlete knows well, especially when starting a new program or pushing their limits. While it can be uncomfortable, it’s also a sign that you’ve challenged your body to adapt and grow stronger. Here’s a practical guide from our coaches at Overdrive Athletic Club on what’s happening and how to manage it effectively.
What Is This Soreness, Really?
For years, people blamed muscle soreness on lactic acid buildup, but that’s a myth. Lactic acid is cleared from your muscles relatively quickly after a workout. The deep, aching soreness that peaks 24 to 48 hours later is DOMS.
Think of it this way: when you perform exercises that are new or more intense than usual—especially movements that involve an eccentric (lengthening) contraction, like lowering a weight or the downward motion of a squat—you create microscopic tears in your muscle fibres. This is completely normal. The soreness you feel is part of the inflammatory response as your body gets to work repairing these tiny tears. The good news? It rebuilds them to be stronger and more resilient than before. This is the fundamental process of getting stronger.
What You Can Do About It Right Now
When you’re in the thick of it, you just want relief. While there’s no magic button to instantly erase DOMS, these strategies can significantly reduce discomfort and speed up your recovery.
1. Gentle Movement is Your Best Friend
It might be the last thing you feel like doing, but sitting completely still is one of the worst things for DOMS. It allows the muscles to stiffen up. The solution is active recovery. This means low-intensity movement that gets the blood flowing without putting further stress on the muscles. A 20-minute walk around Richmond, a gentle bike ride, or some light rowing can make a world of difference. The increased circulation helps deliver oxygen and nutrients to your sore muscles while flushing out metabolic waste products associated with the repair process.
2. Fuel Your Recovery
Your body is a construction site, and it needs building materials to repair and rebuild muscle. Two things are critical:
- Protein: This is the primary building block for muscle repair. Ensure you’re consuming adequate protein throughout the day, especially in the meals following your workout.
- Hydration: Water is essential for nearly every bodily function, including nutrient transport and waste removal. Dehydration can intensify muscle soreness and slow down recovery. Keep a water bottle handy and sip consistently.
Nailing your nutrition can be a game-changer for performance and recovery. If you feel like you’re guessing with your food choices, our Nutrition Coaching in Richmond, BC can provide a structured, personalized plan to support your fitness goals.
3. Prioritize Sleep
This is the most underrated recovery tool. Your body does the majority of its repair work—releasing growth hormone and synthesizing protein—while you are in deep sleep. Skimping on sleep is like asking a construction crew to work a night shift with no lights. Aim for 7-9 hours of quality sleep per night to give your body the time it needs to recover fully.
Soreness vs. Injury: How to Tell the Difference
It’s crucial to learn to listen to your body and distinguish between the “good pain” of DOMS and the “bad pain” of an injury.
- DOMS (Good Pain): Feels like a general, dull ache across a whole muscle group (e.g., both quads, the entire back). It feels stiff, but the soreness often lessens a bit once you get moving. The discomfort is widespread, not focused on a single point.
- Injury (Bad Pain): Often presents as a sharp, stabbing, or shooting pain. It’s typically localized to a specific spot. The pain gets worse with movement, and you might experience swelling, bruising, or a noticeable loss of strength or range of motion.
If your pain is sharp, persists for more than 72 hours without any improvement, or is concentrated around a joint, it’s time to ease off and get it checked out.
When to Seek Professional Guidance
If you suspect an injury, don’t try to “push through it.” Your first step should be to consult a regulated health professional. In British Columbia, a Physiotherapist (regulated by CPTBC) can provide a diagnosis and a rehabilitation plan. For soft tissue work that can help with both recovery and minor issues, a Registered Massage Therapist (RMT), who is regulated by the CMTBC, is an excellent resource.
Sometimes, excessive or recurring soreness isn’t an injury but a sign that your form needs a tune-up or the scaling was off. This is something our expert coaches address in all our CrossFit Classes in Richmond, BC. For a deeper dive into your specific movement patterns, a few sessions of Personal Training in Richmond, BC can make all the difference in helping you move safely and efficiently.
Train Smarter, Not Just Harder
Muscle soreness is a part of the journey, but it shouldn’t constantly derail your life or training. By focusing on smart recovery, listening to your body, and prioritizing technique, you can manage DOMS and keep making progress.
Remember, our coaches at Overdrive Athletic Club are your best resource. We’re here to guide you on scaling workouts, perfecting your form, and building a sustainable training habit. If you have questions about your training or recovery, we’re here to help.
Ready to train with a team that prioritizes your long-term health and performance? Give Overdrive Athletic Club a call today at (778) 909-7257.
Is it okay to do CrossFit if I’m still sore?
How long does DOMS last after CrossFit?
What’s the difference between muscle soreness and an injury?
Do foam rollers and massage guns actually help with soreness?
Last updated: 15 July 2026