Sore for days after workouts
You finish a workout and feel fine. The ache shows up the next day. By day two you are stiff on the stairs, and days later it still has not let go.
This kind of ache usually starts 12 to 24 hours after you train. It tends to peak around day two. New moves, heavy loads, and slow lowering of a weight bring it on the most.
Soreness that drags on can mean you added too much, too fast. Short sleep, too little food, or no rest days can stretch it out. Some people also stay sore longer than others, even on the same plan.
When to see someone
See a doctor the same day if your pee turns dark brown or the colour of cola, or if a muscle swells up hard and tight. Go if the pain is sharp in one spot, a joint puffs up, or you feel numb or weak. Soreness that lasts past a week, or comes with a fever, is worth a check.
Below is a list of remedies people use around training. Each one carries an evidence grade. The grade shows how much research has been done on it, not how it will turn out for you.
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