Exercise can lead muscle growth, improved mobility \u2014\u00a0and soreness.<\/p>\n
Soreness is caused by the stress we put on our muscles as we challenge them in the gym, run long distances or test their endurance with bodyweight movements, for example.<\/p>\n
While some soreness is normal after an intense workout, it can also be an indicator that you’ve taken things too far, experts say. Here\u2019s how to tell the difference.<\/p>\n
Fitness Tip of the Day: Muscle Soreness Shouldn\u2019t Last Longer Than 48 Hours<\/p>\n
\u201cSome sense of soreness is normal,\u201d Dr. Joseph Herrera, a rehabilitation and physical medicine specialist at Mount Sinai, said on TODAY during a March 2026 segment. <\/p>\n
\u201cBut if (it lasts) more than 48 hours after you\u2019ve worked out, you overdid it,\u201d he said.<\/p>\n
Why It Matters<\/p>\n
As we challenge our muscles during exercise, we\u2019re tearing tiny fibers in them, which is a good thing. Muscle growth happens when those muscles repair themselves post-workout, growing tougher and thicker than before, TODAY.com previously reported<\/a>. <\/p>\n Ideally, your muscles will adapt to the stress you put on them and continue to grow as you challenge them more and more, but if you\u2019ve put too much stress on them at once, they might not be able to handle it, causing pain.<\/p>\n In the moment, while you\u2019re lifting weights, running or walking on a steep incline, you might not feel much pain, or any at all, according to the Cleveland Clinic<\/a>. So, it\u2019s easy to assume your muscles can handle the challenge. <\/p>\n Soreness can show up a few days later. Your muscles might feel tender to the touch, you might experience weakness and the achiness might worsen over time. If you notice it lasts longer than two days, you\u2019ll want to make some changes, says Herrera.<\/p>\n How to Get Started<\/p>\n If muscle soreness lasts too long, \u201clook at your workout and cut that in half,\u201d said Herrera. <\/p>\n Then, he suggests applying the rule of 10s, which calls for slowly increasing your workout intensity \u2014 \u201cevery 10 days increase by 10%,\u201d he said.<\/p>\n The key to protecting your body from injury is listening to it, Herrera said. \u201cIf you feel pain during your workout, that\u2019s not a \u2018no pain no gain.\u2019\u201d<\/p>\n \u201cDefinitely stop that activity right away,” he adds.<\/p>\n