Why You’re Always Sore — And What to Do About It

If you’ve ever crushed a workout and woken up the next day feeling like you got hit by a truck, you’re not alone. Muscle soreness — especially the kind that sets in 24–48 hours later — is something every active person experiences, whether you’re a runner logging miles on the Lakewalk, grinding through CrossFit WODs, or just starting a new lifting program.

But here’s the truth: being sore all the time isn’t a badge of honor. And if you’re constantly battling soreness, it could actually be slowing down your progress.

Let’s break down why soreness happens, when it’s a red flag, and what you can do to recover faster and keep training at your best.

What’s Actually Happening When You’re Sore

The soreness you feel after a workout isn’t just “lactic acid build-up” (that’s an old myth). Most of the time, it’s something called DOMS — delayed onset muscle soreness.

DOMS happens when you push your muscles harder than they’re used to, especially with new movements or heavier loads. On a microscopic level, your muscle fibers develop tiny tears, and your body responds with inflammation as part of the repair process.

The good news? This process makes you stronger. The bad news? That “walking down the stairs sideways” feeling can stick around for 24–72 hours.

When Soreness Is Normal vs. When It’s a Problem

A little soreness is normal. Constant soreness isn’t.
Here’s the difference:

• Normal soreness: You can still move, train lightly, and recover within 1–3 days.

• Problematic soreness: Pain lasts longer than 4–5 days, gets worse instead of better, or comes with swelling, sharp pain, or weakness.

If it’s the second scenario, it might be more than DOMS — and that’s where professional assessment can make a difference.

How to Recover Faster and Stay Consistent

You don’t need a complicated recovery routine, but you do need a smart one. Here are four science-backed strategies I use with athletes at Nordic Performance:

1. Prioritize Active Recovery

Light movement increases blood flow and helps flush out metabolic byproducts. Think easy biking, walking, or mobility work — not another PR attempt.

2. Fuel Your Recovery

Your muscles can’t repair without the right fuel. Make sure you’re getting enough protein and carbs, especially within a couple of hours post-workout.

3. Sleep Like It’s Part of Training

Sleep is where your body does its best recovery work. Aim for 7–9 hours if you want to actually adapt to the training you’re doing.

4. Use Recovery Tools Wisely

Compression therapy, mobility drills, and targeted soft tissue work can all speed up recovery — but they’re the bonus, not the foundation. Don’t skip the basics in favor of gadgets.

Bottom Line

Soreness is a sign your body’s adapting — but if you’re constantly wiped out, it’s probably a sign you’re overdoing it or undervaluing recovery. Training hard is important, but training smart and letting your body bounce back is what actually moves the needle long-term.

If you take one thing from this post, let it be this:

You don’t need to chase soreness to make progress. You need to recover well so you can train consistently.