Soreness 101: What's Normal, What's Not, What to Do
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Yes, you're going to be sore. No, that's not an injury. Here's the difference — and what to actually do about it before you Google yourself into a panic.
What you'll learn:
- DOMS (delayed-onset muscle soreness): what it is, why it happens, when it peaks (24–72 hr)
- What soreness feels like vs. what sharp pain feels like
- The "train the day after" rule and why showing up sore is the right move
- When to NOT train through it (sharp pain, joint pain, can't lift the limb)
- Recovery basics in order of impact: protein, water, sleep, walk, mobility
- What we DON'T believe in (panic rest days, ice baths for everything, resting until 100%)
Your move
If something hurts and you're not sure, text your coach before Googling.